9 October 2015 9 October 2015
Friday 9 October 2015 '9 October 2015'

12108888_10206884398856235_4587375577241947136_nThese two have been pushing each other to the max.

Coaches choice for all levels

1. Warm-up
1000m row

2. OLY
Clean and jerk 6×3 @70-80% – Drop and reset each rep
Full squat clean and split jerk. Work up based on feel.

3. Strength
Push press 4×3 @85-90%

4.
6 Rounds
150m Shuttle sprint – 75m down – pick up a barbell clip – 75m back
Rest 2-3 minutes
Get some friends, race on all 6.

Extra, choose ONE of the following:

5a.
Every 90 seconds for 9 minutes
2 Legless rope climbs

5b.
Every 10 seconds until failure:
1 Power clean to push jerk 195/130lbs
10 minute cap

5c.
Work 90 seconds, rest 30 seconds until completing:
30/20 Assault Bike calories
15 Strict HSPU
25/16 Assault Bike calories
12 1″ Deficit strict HSPU
15/8 Assault Bike calories
6 3″ Deficit strict HSPU
10/4 Assault Bike calories
3 4″ Deficit strict HSPU

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