Monday 9.18.17

September 17, 2017
Coach Blake
Weightlifting:
EMOM12 (Build)
Odd – 3 Push Presses
Even – 3R/3L Bulgarian Split Squats
 
Metcon (Time)
3 Rounds
7 Power Cleans (135/95#)
7 Pullups

3 Rounds
5 Squat Cleans (135/95#)
5 Chest to Bar Pullups

3 Rounds
3 Clusters (135/95#)
3 Muscle Ups (Bar or Ring)

No rest between sections, hit it hard.
 
After Party:
2 Rounds:
:45R/L Pigeon
:15 Superman Hold
:45R/L Lizard
15 Superman Rocks

 

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