December 2, 2014

Tuesday

ANNOUNCEMENT:  We will be canceling the 6PM class on Friday in order to get set up for our holiday charity event on December 6th.  If you would like to volunteer please let us know.  


STRENGTH:

(Press/Push Press/Push Jerk Complex)* @ 55% of 1 rep max strict press 

*One weight will be used for all movements. You will begin with a max set of strict 

press IMMEDIATELY followed by a max set of push press IMMEDIATELY followed 

by a final max set of push jerks. The bar cannot be dropped until push jerk set has 

gone to failure.  Perform 3 sets of complex, rest 3 minutes.

Max Effort toes to bar in 5 min

METCON:

3 Rounds for time

5 handstand push-ups

10 power clean (155/105) *scale if needed but remain with a heavy weight 

15 push-ups

20 Burpees

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