28 November 2015 28 November 2015
Saturday 28 November 2015 '28 November 2015'

12183889_10206296889846634_1278779232808542528_o1. Warm-up
a. Reverse Hyper 3×12 – Work up to 50% of squat 1RM
b. 3 Rounds
15 Calorie row
10 OHS 75/55lbs

2. OLY
Squat snatch 3×5 @75% – Drop and reset each rep

3. Met-Con
‘14.4’
AMRAP 14 minutes
60 Calorie row
50 Toes to bar
40 Wallballs 20/14lbs to 10/9ft target
30 Cleans 135lbs
20 Muscle-ups

Extra, depending on your weaknesses, choose TWO of the following:

4-5a. Interval Work
10 Rounds
3 Touch and go squat clean thrusters 185/125lbs
6 Strict HSPU
9 Assault Bike calories
Rest 30 seconds
You may NOT jerk the thruster.

4-5b.
4 Rounds
Run 800m
Rest 1:1

4-5c. Strength
3 Rounds
Max HAF stone over shoulder in 1 minute
Rest 1 minute

4-5d. Accessory
8 Rounds
50m Unbroken farmers carry w/plates (pinch grip) – competition style plates preferred
Choose your own weight, rest as needed between rounds.

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