Tuesday Training 11/1/16

Sets
8 Bench Press | 39 kg
8 Bench Press | 42 kg
6 Bench Press | 48 kg
6 Bench Press | 51 kg

Sets
5 Shoulder Press | 32 kg
5 Shoulder Press | 34.5 kg
5 Shoulder Press | 37 kg
5 Shoulder Press | 39 kg

Sets
6 Back Squats | 75 kg
6 Back Squats | 75 kg
6 Back Squats | 75 kg
6 Back Squats | 75 kg
6 Back Squats | 75 kg

Sets
3 Strict Muscle-up s
3 Strict Muscle-up s
3 Strict Muscle-up s
3 Strict Muscle-up s

CLASS
Warm-up 2x
16 jumping jacks
12 swings
8 squats
4 box slide downs (2each leg)

HPC 2x
5 clean dl
5 hang clean high pull
5 hang power clean

Hang Power Clean emom 20
I. 2 hang power clean
2 power cleans last 5 sets: 47.5kg
II. 6 sumo deadlifts
*focus on barbell cycling
*find working weight in first 10min and stick to that weight

Metcon amrap 4
3 power cleans 80/50
6 hspu
no rest
amrap 4
3 power cleans 80/50
6 burpees over the bar
12+6 RX

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