Friday 8/14/2015

A.  Strength  

Front Squat 

3 Rep Max

Romanian Dead Lift 

3x10@Heavy  

Bench Press 

3 Rep Max

B.  Olympic Lifting 

Snatch 

Above knee + Hi hang - Work to a max

C.  Endurance  

Running 

1x400m - Max Effort

4x400m @85% *rest two minutes between rounds  

D.  Metcon  

 "Amanda" 

9-7-5

Muscle Ups

Squat Snatch 135/95

E.  Core Work

3 rounds 

10 Hollow Rocks 

20 Weighted Sit ups 

30 Russian Twists