Wednesday 12/30/15

Cycle 3 Day 30

1. Warm-up
3 Rounds

10 Cal Row
10 Strict ring dips
10 HRPU

Sampson, Lizard, twisted lizard, Oly squat stretch, Puppy dog, PVC pass thru's, Clean progression

2. OLY
Squat clean 3×5 @70-80% – Drop and reset each rep

3. Met-Con
For time:
Row 1k
30 Power cleans 135/95lbs
30 CTB pull-upsSc:  Pull-ups/ Ring RowsAdvanced:   15 Muscle Ups

4. Bitch Work
Run 2 miles

 

 

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