11/14/16

13
Nov

11/14/16

Monday

Lift
Life
Every two minutes, for 20 minutes (10 sets) of:
Halting Clean Deadlift(2 second hold) + Hang Power Clean + Front Squat

Fitness
Every two minutes, for 20 minutes (10 sets) of:
Halting Clean Deadlift(2second hold) + Clean Pull + Power Clean + Clean

*the pause on the Deadlift is at the upper thigh right before the extension. Keeping chest over bar.
Build over the course of the ten sets, keeping the focus on perfect positioning – especially in the first pull.

Metcon
Life & Fitness
Two sets for times of:
Row 500 Meters
Rest 5 minutes

Accessory

Bench press 3 x 5
Incline Flyes 3 x 10
ab wheel 3 x 10

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