Wednesday 9/2/2015

A.  Strength  

Front Squat 

5x5 pause @ 50-55% 

Snatch Deadlift  

5x5@104% of snatch  

B.  Metcon  

2 rounds 

400m Run 

21 Deadlifts  185/125

21 T2B 

21 Burpees 

400m Run 

15 Power Cleans  185/125

15 T2B 

15 Burpees 

400m Run 

9 S2OH  185/125

9 T2B 

9 Burpees 

C.  Accessory Work

 :20 second FR Hold @1.75 BW  x3 sets 

 :20 second DL Hold@2x BW x3 sets 

*Perform off a high rack.  Do not deadlift off floor.  

50 Good Mornings