Friday 100716

Warm Up
Row 2k Easy
Then
7×1 Seated box jumps Same as last week

Clean and Jerk
6×3 @70-75% – Drop and reset each rep
Full squat clean and split jerk. Work up based on feel.

Push Press
4×4 @80-85%

Sprints
6 Rounds
Sprint 100m – start lying face down on the ground
Rest 2-3 minutes

Pulling Stamina
10-10-8-8-6-6-4-4-2-2
Strict pull-ups – Alternating sets between overhand and underhand grip.
This is meant to be unbroken. Make sure you get enough rest in the early sets to finish, or scale accordingly to 5-5-4-4-3-3-2-2-1-1

Then Pick 1...which SHOULD you do, not want to...
Metcon
"Familiar Face”
EMOTM for 10 Minutes
6 Deadlifts
4 Hang Power Cleans
2 Jerks
Or
Gymnastics Stamina
EMOM 20 minutes
Even: Row 250/200m
Odd: 12 HSPU (Use Opens standard)