Deadlift

5×5 75%

 

Wod

Run 1.6 km

21-15-9

Kettlebell swing

Burpees

checkout :

ring dips

4 sets of 50 %

 

2015 OPEN ATHLETES
1.  “Macho Man”

EMOM for as long as possible:

3 Power Cleans + 3 Front Squats+ 3 Jerks, 185/135
If you complete 10 rounds, add one rep to each movement for each additional minute.
For example minute 11 would be 4 Power Cleans+ 4 Front Squats + 4 Jerks.  Minute 12 would be 5 of each, and minute 13 would be 6 of ea.
**
2.  C2B Progression
7 sets of 10, :50 rest between sets

men-running-rich-froning1

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