Tuesday, 092716

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It’s Tuesday!

Competition:
am: 

A. Clean 3RM + 2×3@90% 

B. Clean Pull – 3×3 @105% of your max clean    

C. Weighted pull-ups 6 x 6-10 reps ; ascending or across;  

 
 

pm:

A. 10 min bike @80-85% of your max calories for 10 min – target 

Rest 5 min

B. MAP training 85-90%. Consistent efforts round after round – leave some in the tank 

AMRAP 10

3 power cleans 205/133

6 box jumps 40/32″

90′ Farmers carry 70/53 each hand 
Rest 4 min 

AMRAP 10
5 stone to shoulder 95/65 ish

10 stone on shoulder alt lunges 

35 double unders 
Rest 3 minutes 

Accumulate 5 min in bear hug stone hold  
 

C.2 x 25-30 reps reverse hyper @18-20% of your back squat  
D. 10 min static stretching