Monday November 28th 2016

Monday!
Warmup:
5:00 of:
10 Banded Good Mornings
10 Wallball Shots

A.
Every two minutes, for 20 minutes (10 sets) of:
Clean & Jerk x 1.1
(rest 10 seconds between singles)

Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+

B.
For time:
Row 1000 Meters
30 Ground to Overhead (135/95 lbs)
Run 800 Meters

Boom Lite:
Warmup: Same as above

A.
Every 2 minutes, for 20 minutes (10 sets, 5 of each):
Odd Sets – Deadlift x 6 reps @ 3111
Even Sets – Dumbbell Shoulder Press x 6 reps @ 2011

B.
For time:
50 Air Squats
40 Kettlebell Swings
20 Burpees
Row 1000 Meters