FRIDAY 11.27.15

Warm-up: 1000m run

then.. Movement stretching

Back Squat:

5 @ 70%

5 @ 75%

3 @ 80%

3 @ 85%

1+ @ 90%

Metcon: for time

1000m row

30 power snatches (95/65)

25 plate jump burpees

20 knees to elbow

15 box jumps (30/24")

10 hang clean & jerks (95/65)

5 bar muscle ups / scale: chest to bar or ring rows

1000m run