october 1st

Strength
1) 7X2 Hang Cleans + 1 Push Jerk, rest 60 sec. 80kg/85/90/92.5/95/97.5(fail jerk)/97.5(fail 2nd HC)
2a) 3X5 Pendlay Row @ 70kg, rest 60 sec. DEMO VIDEO
2b) 3X5 Split Press @ 50kg, rest 60 sec. DEMO VIDEO
3) work up to max push press= 82.5kg pr

Metcon
7 Push Press 75kg
14 Lateral Box Jumps 24″
21 T2B
7 Push Jerks 75kg
14 Lateral Box Jumps 24″
21 T2B
7 Split Jerks 75kg
14 Lateral Box Jumps 24″
21 T2B
time=11:45

extra
tabata row = 783 meters