Wednesday 10/21/2015

A.  Strength

Deadlift

5x3@81-83%

Front Squat

10x3@55%

B.  Olympic Lifting

Snatch + Hang Snatch + OHS (1+1+2)x3

C.  Metcon

 10 min AMRAP

20-18-16-14-12-10.....

KB Swings 70/53

2-4-6-8-10-12.....

Sit ups

D.  Skill/Conditioning

21-15-9

HSPU

Pistol Squat

1 min REST

15-12-9

Deficit HSPU 2"

Weighted Pistol 26/18

2 min REST

12-9-6

Deficit HSPU 4"

Weighted pistols 35/26

E.  Running

5x400m@85-90% 

*2 min rest between rounds.