The Workout of the Day for September 29, 2017

WARM-UP:

10 Ring Dips

20 Step Ups 24/20

10 Handstand Push-Ups (Sub Seated DB Press)

STRENGTH:

EMOM 9min (3 Rounds):

Hang Clean + Clean + Split Jerk

Min 1 @ 70%

Min 2 @ 75%

Min 3 @ 80%

Rest 2min

EMOM 3min:

Clean & Jerk

Min 1 @ 82%

Min 2 @ 84%

Min 3 @ 86%

METCON:

3RFT:

400m Run

12 Deadlifts 275/185

21 Box Jumps 30/24

L3

225/155

L2

185/135

L1

155/105

Aaron Kennedy