12/19/16

Monday

Lift
Life
Every two minutes, for 20 minutes (10 sets):
2 Position cleans (above the knee, high hang)
*find a weight that maintains technique

Fitness
Every two minutes, for 20 minutes (10 sets):
Clean x 1 rep

Build over the course of the 10 sets to today’s 1-RM.

Metcon
Life
Complete as many rounds and reps as possible in 5 minutes of:
10 Goblet squats
10 burpees

Fitness
“Five-Minute Capacity Test”
Complete as many rounds and reps as possible in 5 minutes of:
5 Squat Cleans (135/95 lbs.)
10 Burpees Over the Barbell

Accessory
Week 6
Bench Press 75% x 5 @ 85% x 3 @ 95% x 1+ (or +5 lbs to previous week)
Incline Flyes 4 x 8-10
GHD 30 reps