November 16, 2015 10:42 AM

Monday - 11/16/2015

  
Warmup
Run 400m
Lunges
With a partner:
7-6-5-4-3-2-1 Front squats (Partner A does 7, Partner B does 6, ...)
7-6-5-4-3-2-1 Push press (Partner B does 7, Partner A does 6, ...)
7-6-5-4-3-2-1 Hang clean
7-6-5-4-3-2-1 Push press
Strength
1RM
Front squat
Worked from 185# to a new PR at 296#. 300# is coming soon.

MetCon
15-12-9
Squat clean
STOH
400m run after each round
Finished in 15:57 with just 95# on the bar.