Friday 10/28/2016

A.  Strength

Front Squat 

5x7@63% 

Push Press 

7-7-7-7

B.  Metcon

Choose one:
21-15-9
Deadlifts 95/65
Hang Snatch
OHS

15-12-9
Deadlifts 135/95
Hang Snatch
OHS

12-9-6
Deadlifts 155/105
Hang Snatch
OHS

C.  Conditioning

30-20-10

Thruster 95/65

T2B

D.  Running

5x400m

1:30 rest between efforts.  

E.  Accessory Work

Complete as a super set: 

4 rounds

10 DB Press

10 DB Rows

10 Skull Crushers

10 DB RDL