WEDNESDAY 171108

Bench Press – Get a new PR! (time cap 15 minutes)

Then

4 Rounds

400m Run

work:rest ratio 1:1

Tuesday 171107

Clean: 
Build to Heavy Set of 3 (time cap 15 minutes)
Then

3 Rounds:
30 Hang Power Cleans 52/38
30 Wall Balls 9/6
30 Doubleunders

 

Monday 171106

Back Squat – Get a new 1RM PR! (20 minutes time cap)

Then

Rowing:

400/800/1600/800/400m

work:rest ratio 1:1