081015

Warmup:

3x12 Goodmorning

4 min ARMAP:

5 burpee to target

5 wallball (20/14)

5x5 Back Squat @ 72.5% speed on the way up

5x5 strict press @ 72.5% speed on the way up

Oly:

Pause Power position clean 6x3 @ 70-80% + 1 jerk on the last rep of each set

Metcon:

21 thrusters (95/65)

7 MU/CTB pullups or vertical ring rows

15 thrusters

7 MU/CTB pullups or vertical ring rows

9 thrusters

7 MU/CTB pullups or vertical ring rows