Wednesday 11/16/2016

A.  Strength

Pause Back Squat  

3-3-3-3-3

B.  Metcon

 King Kong (Time)

3 Rounds for Time of: 
1 Deadlift, 455#/295#
2 Muscle-Ups 
3 Cleans, 250#/165#
4 Handstand Push-Ups

C.   Running

1x800m  , REST 3:00

2x600m, REST 2:00

3x400m, REST 1:00

4x200m, REST :30

D.   Conditioning 

50 Alt DB Squat Snatch 70/55

4 min REST

50 Alt DB Snatches 70/55

E.   Accessory Work 

3 rounds

10 Strict Pull-ups  

10 KB Row

10 KB RDL