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