Wednesday 10.21.15

Strict Press: 4 x 5 @ 65% 1 x 10 @ 50%

Front Squat: (with 2 second pause in bottom) 3-3-3 (light to medium load)

EMOM for 10 minutes 1 squat clean & jerk (building load)

Metcon A: 3 minute amrap 10 alternating lunges (53/35) 5 chest to bar pullups

Rest 1 minute

Metcon B: 2 minute amrap 7 push press (95/65) 10 kb snatch (53/35)

Rest 1 minute

Metcon C: 1 minute amrap max burpees

*combine reps from all three segments for a rep total*


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