1 Nov 2016

Warm-up:

Hinshaw
Upper body lift prep
Shoulder prep

Lift:

Push Jerk or Press

3 @ 60% of 1RM
3 @ 70%
3 @ 75%
3 @ 85% (advanced - 3+ @ 85%)


10 min EMOM - 4 reps @ 60%

WORK:

5 rounds for time
Run 200 m
8 burpees
16 medball cleans
*10 min rest*
5 RFT
16 medball cleans
 8 burpees
 200 m run

Rx2: 4 rounds for time
Rx3: 3 rounds for time