Friday 9-6-17

Barbell Conditioning

 

Every OTHER minute for 14 minutes

 

3 Power Cleans + 3 Front Squats + 3 Push Jerks  165/105

**climb by 5-10# if all lifts are successful

Metcon

5 RFT:

15 GHD Sit-ups

15 Calorie Row

15 Burpee Box Jump Overs 24,20

Rest 2 minutes

Max effort 500 m row

Aether Built  

1) Pull Ups- 8x5

2) Push Press- 8x6 Heavy but perfect.

3) Ring Rows- 5x10

4) Dips-4x10  

5) Hammer Curls- 5x10

6) TRX Tricep Extensions to forehead- 5x10

7) Lateral raises- 5x10