Wednesday 8/26/2015

A.  Strength

Front Squat 

5x7 pause@ moderate weight 

*Focus on speed out of the hole.  

Snatch Grip Deadlift 

5x7@95% of snatch 

B.  Metcon

"The Don"

For time:
66 Deadlifts, 110 pounds
66 Box jump, 24 inch box
66 Kettlebell swings, 1.5 pood
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 55 pounds
66 Wall ball shots, 20 pound ball
66 Burpees
66 Double-unders

C.  Running

3 rounds 

Every 6 min run 1000m