Wednesday 10/5/2016

A.  Strength

Deadlift 

1 Rep Mac

B.  Barbell Conditioning

EMOMx10 

5 TnG Squat Cleans

*Athlete chooses weight  

C.  Metcon

1000m Row

50 Deadlifts 155/105

30 T2B

RX+: 225/155

D.  Gymnastics 

5-4-3-2-1

Strict Pull-ups

*3 second pause at top & bottom

5-4-3-2-1

Strict Chin-ups  

*3 second pause at top & bottom

E.  Conditioning

100 Double Unders

30 Burpees

100 Double Unders  

F.  Accessory Work

4x10 Tempo Back ext. 

4x10 DB Row

4x10 DB Pull overs