Wednesday November 25, 2015

A. Power Clean, 2 touch n go reps @ 75% x 10 sets, rest 45 seconds between sets.
B. Clean Pull, 95% of best clean, 3 reps x 3 sets, rest 1:30 between sets.
C. Front Squat, 80% x 1 rep x 5 sets, rest 1:30 between sets.
D. Overhead Squat, 80% of best 1RM, 3 reps x 4 sets, rest 1:30 between sets.
+
E. 2 Sets of the following:
500 Meter Row
Rest 1 Minute
8 Muscle Ups
Rest 1 Minute
500 Meter Row
Rest 1 Minute
150 Double Unders
Rest 1 Minute
Row 500 Meters
Rest 3 Minutes between Sets