11.3.14 – Power Cleans and MetCon(3RFT-BJ,Burp,Run)

10.31.14 – Squat and MetCon(10MinAmrap)
October 30, 2014
11.03.14 – Press and MetCon(13Min)
November 3, 2014

Strength:

Fitness:
Five sets of:
RDL x 8-10 reps
Rest 30 seconds
Goblet Squats x 8-10 reps
Rest 30 seconds
Ring Rows x 8-10 reps
Rest 30 seconds

Performance:
Four sets of:
Power Clean x 1.1.1.1
(rest 10 seconds between singles)
Rest 2 minutes
Weighted Pull-ups x 2-3 reps
Rest 2 minutes

MetCon:

Three rounds for time of:
24″/20″ Box Jumps x 20 reps
Burpees x 15 reps
Run 400m
* 2 Minute Rest between rounds.