05/26/17

Friday

Lift
Every two minutes for 16 minutes
Clean & Jerk
65%/3
70%/3
75%/3
80%/3
85%/2
(90%/1)3

Metcon

1 Round for Time:
75 Calorie Row
50 Power Snatches (75/55)
25 Barbell-Facing Burpees

Accessory(optional)

** We will be doing “Murph” on Memorial Day 5/29/17. Please see below for a mini program courtesy of Breaking Muscle. If you have a 2o/10 lb. vest keep it in your vehicle for training when your at the gym.

Every 2 minutes for 18 minutes
3 x 1-2-3 pull ups
3 x 2-4-6 push ups
3 x 3-6-9 squats

First 2 minutes do:
1 pull up, 2 push ups, 3 squats

Next 2 minutes do:
2 pull ups, 4 push ups, 6 squats

Next 2 minutes do:
3 pull ups, 6 push ups, 9 air squats

Next 2 minutes do:
4 pull ups, 8 push ups, 12 air squats.. then repeat from top for 2 more sets.