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Friday 11/22/13

Strength:

  •  Clean and Jerk
    • Starting at 50% do 1 C & J and then increase weight by 5-10lbs until you miss.
    • 4 x 1 @ last successful lift

MetCon:

  • Descending Ladder For Time: 8, 6, 4, 2
  • DL (275/185, 225/145)
  • HSPU
  • Rest 3 min.
  • Ascending ladder 2, 4, 6, 8
  • DL
  • HSPU

Auxiliary:

  •  Sled Drive 4 x 100m
  • Rope Climbs x 10

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