WEDNESDAY 30102019

OLYMPIC WEIGHTLIFTING

Every 90sec for 12′
Power Clean + Hang Squat Clean @ 75-85%
—
Clean Pull – 3 x 4 @ 100%

STRENGTH

E3M FOR 12′
3 Front Squats @ 85%

METCON

FOR TIME
21 – 18 – 15 – 12 – 9
Cal Row
Burpees Over The Row

ACCESSORY WORK

Strength
2KB Front Squat – 4 x 15 – rest 1′
2KB One Leg Deadlift – 3 x 12 – rest 1′
—
Gymnastic
Russian Dip – 4 x 6 – rest 1′
Strict Ring Dip – 3 x 12 – rest 1′