Friday 10.16.15

Back Squat: 5-3-1-1-1

Strict Chin-ups: 3 x max unbroken

Single Arm Shoulder Press: 3 x 10 each arm

EMOM for 10 minutes 1 power clean + 1 hang power clean + 1 push jerk + 1 split (4 reps/ round.. So keep it lighter & focus on technique!)

Metcon: 7 minute amrap 5 shoulder to overhead (155/105) 4 weighted pistols (35/26) 3 ring muscle ups

Scaled version: 7 minute amrap 5 STO (use a load that makes sense) 10 single leg squats (mod to box or rig) 3 ring rows + 3 ring dips