Monday 11/23/15

Cycle 3 Day 6

1. Warm-up
3 Rounds

10 Ring Rows
20 Cal Row
10 Light thrusters

Sampson stretch, Butterfly, Couch stretch, PVC pass thru's,  Clean progression with barbell

20 Minutes to do both or 1 or the other.

2. OLY
Power clean 5×5 @65% – Drop and reset each rep

3. Strength
Back squat 5×5 @90% of the 5RM you found last week
Be careful not to rush the sets, but also not to wait too long. Both can end up in failed reps.  Keep rest around 3 minutes.

4. Met-Con
For time:
60 Calorie row
45 KBS 53/35#
30 OHS 135/95lbs
15 Pull-ups