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28NOV15

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[quote] WORKOUT OF THE DAY [/quote]

[intro] WEIGHTLIFTING[/intro]

A)
EMOM 12:
Clean and Jerk x 1
– build to heavy single
B)
Max C&J @60% of “A” x 90s
Rest 90s
For Time:
C&J x (-3 from 90s total)
Rest 90s
For Time:
C&J x (-5 from 90s total)

[intro] METCON[/intro]

On a 3 minute clock:
30 Wall Balls 20/14
Max reps burpee bar muscle-up in remaining time

Rest 2 minutes

On a 3 minute clock:
30 Wall Balls 20/14
Max reps kettlebell clean & jerk in remaining time, 24kg/16kg, alternate every 5 reps

Rest 2 minutes

On a 3 minute clock:
30 Wall Balls 20/14
Max calories on rower in remaining time

[intro] GYMNASTICS[/intro]

4 Sets for Quality of:
A1)
5 Russian Dips
7 Regular Dips
(unbroken, increase weight)
A2)
Hollow Rocks x 35

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