Monday 09.21.15

Front Squat:

3 x 6 @ 70%

Pendlay Row:

3 x 5 (HAP with good technique)

Ring Dips:

3 x 10

Metcon:

1000m run or row buy in

then..

4 rounds

5 power cleans (165/115)

10 box jumps (30/24")

then..

1000m run or row cash-out

* you must do 1 row & 1 run (doesn't matter which order)

Post Workout: 3 sets

10 hanging leg raises

30 russian twists