11.20.16

Monday

Back Squats

5x5 using your 10 rep max weight

3 Rounds for Time

500 meter row

12 Burpees

21 Box Jumps

Tuesday

6 min amrap

3 RFT

12 Deadlifts 95.65/75.55

9 Hang Power Cleans 

6 Jerks

*Double unders the remainder of the 6 minutes

rest 4 minutes

6 minutes amrap

2 RFT

12 Deadlifts 135.95/114.75

9 Hang Power Cleans

6 Jerks

* Double unders the remainder of the 6 minutes

rest 4 minutes

6 minute amrap

1 RFT

12 Deadlifts 155.105/135.85

9 Hang Power Cleans

6 Jerks

* Double unders the remainder of the  6 minutes

Wednesday

Push Press

3x8

30-20-10

Medball Cleans

Double Unders

Supermans

RX: Perform 3/2/1 Rope Climbs

Turkey Thursday

"Run with Me BMC"

Friday Open Gym

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