23 October 2015 23 October 2015
Friday 23 October 2015 '23 October 2015'

run 21. Warm-up
Row 2k/ 1500/ 500

2. OLY
Squat Clean 7×2 @80-90% – Drop and reset each rep
Work up based on feel.

3. Strength
Push press 4×2 AHAP
Start around 90% and work up to a 2RM.

4.
6 Rounds
100m sprint
Rest 3-5 minutes between efforts

5. If time permits
EoMOM (Every other) for 10 minutes
3 Legless rope climbs

Then, depending on your weaknesses, choose ONE of the following:

6a. Met-Con
‘13.1’
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75/45lbs Snatch, 30 reps
30 Burpees
135/75lbs Snatch, 30 reps
20 Burpees
165/100lbs Snatch, 30 reps
10 burpees
210/120lbs Snatch, as many reps as possible

6b. Interval Work
5 Rounds
25 Calorie row
30ft HS walk into 7 freestanding HSPU
Rest 90 seconds

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