Sunday 151129

Strength:
Bench Press 3-3-3-3

MetCon: Event Day
Event 1
Max reps alternating tire flips in 90 seconds (flip tire one direction, run to the other side and flip it back)

Event 2
Max reps axle clean and press in 60 seconds (One clean and then press away. May jerk or push press.) (135/155/175 // 85/115/135)*

Event 3
Max time DB holds AHAP (as heavy as possible; suggested 100s/70s)

Event 4
Max carry atlas stone AHAP any way how

Post loads, times, and reps to comments.

Scale as needed. You should go heavy enough that you end up with about 15 reps.

Finisher: If time permits, we’ll do some upper body accessory exercises.

Sunday 151122

Strength:
a.) Offset Waiter Carry EMOTM (53, 70/35, 53)

b.) Strict Press 3-3-3-3

c.)  If time permits after strict press, 2×20 thumb-down rear-delt flys (10/5)

One-on-One Skill Work:
Keg Clean & Press

MetCon:*
20-15-10:
Tire Flips AHAP
Box Jumps (24/20)
One-Arm Alternating KB Swings (53/35)

*Scale as needed.