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180913

Thursday, September 13th

Warm-up:

Dynamic Stretching

-then-

2rds:

5x Strict Press

5x Push Press

5x Push Jerk

Strength:

1) Strict Press

Every 1:30 for 4:30:

4 @ 75%

2) Push Press + Push Jerk

Every 1:30 for 9:00:

1x Push Press + 3x Push Jerk @ 75% of Push Jerk 1RM

*All Reps - Touch-and-Go (TNG)

Skill:

3:00 Ring Dip Tips

Metcon:

4RFT:

200m Run

12/9x Ring Dips

8x Hang Squat Cleans @ 115/80

1:00 Rest

*L3: 155/105

*L1: 95/65 or less | Bench/Box Dips

Earlier Event: September 12
180912
Later Event: September 14
180914