2 October 2015 2 October 2015
Friday 2 October 2015 '2 October 2015'

11742793_664020263742950_5532568459592344221_n0530 and 0900 classes only!  All other classes for Friday evening and Saturday are cancelled.  Come support your friends at FitCon in Greenville.
http://www.legacyseriesevents.com/

1. Warm-up level 2
a. Row 2k

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

3. Strength
Push press 4×4 @80-85%

4. Met-Con
AMRAP 8 minutes
5 Deadlift 275/185lbs
5 Burpee muscle-ups
5. Extra, choose one.

a. 6 Rounds
Sprint 100m – start lying face down on the ground
Rest 2-3 minutes
Get some friends, race on all 6.

b. 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.

c. Interval Work
EMOM 20 minutes
Even: Row 250/200m
Odd: 12 HSPU (Use open standard)

1. Warm-up level 1
a. Row 1500

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

3. Strength
Push press 4×4 @80-85%

4. Met-Con
AMRAP 8 minutes
5 Deadlift 225/145lbs
5 Burpee pull-ups

1. Warm-up Base
a. Row 1k

2. OLY
Clean and jerk 6×3 @70-75%

3. Strength
Push press 4×4 @80-85%

4. Met-Con
AMRAP 8 minutes
5 Deadlift 185/120lbs
5 Burpee to target

 

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