Wednesday 12/30/2015

A.  Olympic Lifting

Split Jerk  

5 Rep Max

Power Snatch 

Heavy Triple

Power Clean  

Heavy Triple

 B.  Metcon 

3 min Cap

100m Shuttle Sprint

100 Double Unders

100m Shuttle Sprint

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3 min REST

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6 min Cap

40 T2B

30 Cal Row

20 OH Lunges 155/105

C.  Running

5K 

*This is in preparation for WZA.  Run at 85% of 5K pace.  We will run another 5K next week at pace.