05 November 2015

Friday 6 November

STRENGTH
1x Behind the Neck (BTN) Snatch Grip Push Jerk + 4x Overhead Squat Complex
(% based on Snatch 1RM): 1x1 (65%), 1x1 (70%), 1x1 (75%), 1x1 (80%), 1x1 (Max)

METCON
4 Round for Time:
100m Farmer’s Carry (A plate per Hand) (90 / 50#)
10 Air Squats
10 Pull-Ups
5 Toes to Bar

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