Wednesday 09.23.15

Strict Press:

3 x 6 @ 70%

Strict Pullups: (with a 3 second negative)

3 x 5

EMOM for 10 minutes

1 power clean + 1 hang power clean + 1 pj + 1 split jerk

* be smart building load since it's 4 reps/ minute*

Metcon: 15-12-9

Deadlift @ (225/155)

Toes 2 bar

5 minute time cap!

Post Workout:

10 sets of (:30 sec on/:15 sec off) rower sprints


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