11/30/2017

Start the day by finding a heavy triple in the push press. We’re working mostly pulling strength this phase so lets step back and hit some pressing strength. Yes, the met-con says “run”, weather looks good so we will be fine.

*coaches discretion to sub 250 Row as needed.

Strength

Take 12 to 15 minutes on Push Press

3,3,3

Conditioning

4 Rounds for time
Run 200M
6 Muscle Ups
12 Overhead Barbell Lunges (45/33)

*hard cap 18 minutes

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