Wednesday 113016

Pick 1
Strength Focus - Suggested to do before Class Metcon if possible
Clean Complex
5×2 @80-90% of 1RM found 3 weeks ago - should be heavier then 2 weeks ago – drop and reset between full complexes
This will be five sets of power clean-push jerk-front squat-hang squat clean-split jerk. Dropping the bar and reset. That's 1. Do it again.
And
Deadlift
5 RM
Find your 5RM ‘Pretty much’ touch and go deadlift – Try Add 10-20lbs to week 1
Do these deadlifts if you struggle with heavy, in met-con, touch and go deadlifts.

Endurance Focus
3 Rounds
12-9-6
Calorie Bike
Burpee Box Jumps (24"/20")
Rest 90 seconds between rounds

Gymnastics Accessory
EMOM 10 minutes – Both movements in the same minute
30 Double Unders