Monday 151123

Foundations:
Warm-Up:

3 rounds

40 SU's
5 KBS
5 Goblet Squats
5 KB Goat Baggers

Strength:

A. Clean Development (from the hang)
B. Deadlift 5 x 3; climbing; rest :60

MetCon:

AMRAP 12:00

3 Deadlifts

6 Burpees over the bar

9 Ring Rows

Group:

Warm-Up:

Dynamic

then 2x barbell complex

Strength:

A. Split Jerk 8:00 to build to a heavy single

B. Bottom’s Up Kettlebell Walk 3 x 1 lap each arm 

C. Pull-Ups 3 x 8-10 reps 

MetCon:

AMRAP 10:00

7 TTB/TTR/K2E(10 v-ups)

6 ground to overhead

50 SUs/25 DUs