Thursday 10.29.15
Rx Rx+
Warm-up
8min Around the World Halting Clean Deadlift
1. 8 x Hand Release Push-up 4 x 2; Build per set
2. 14 x SA KBS Rest 3min b/t sets
3. Plank Hold – 15s Per position(center, left, right)
4. 5 Burpee Clean Complex
1 Hang Clean Pull + 1 Squat Clean
Strength/Skill *Build to heaviest in 4 sets
Weighted Dips
3-5 Reps; 4 sets 20min OTM
*Build per set E:3-5 Muscle-up
3min Rest between sets O: 12-15 Wall Balls(20/14)
Metcon 5 Sets
“Macho Man” 10 Power Clean(185/125)
On The Minute – As long as possible 400m Run
3 Power Clean(155/115) Rest 3min b/t sets
3 Front Squat(155/115)
3 Jerks(155/115)