Tuesday 10/20/2015

A.  Strength

Bench Press

5x3@81-83%

Close Grip Bench(perform directly after bench press)

3xME@speed

B.  Olympic Lifting 

WZA 2016 Q5

In 5 minutes, complete for total cumulative load: 
5 Clean & Jerks

EMOM

2 Power Cleans

*Start at 155/105 and add 10/5 pounds every minute until failure. 

C.  Metcon

10 min AMRAP

200m Run

ME T2B

D.  Skill/Conditioning

50-40-30-20-10

Double Unders

25-20-15-10-5

Box Jump Overs 24/20

*Focus on speed and try to maintain "Ski" jumps

E.  Accessory Work

4 rounds

25 GHDSU

25 DB Bench Press

25 Skull Crushers(standing)