Wednesday 4/20/2016

A.  Strength

Deadlift 

5x5@70% 

B.  Olympic Lifting

  Front Squat + Split Jerk (3 second pause in split) 

(1+2)x5@82% 

Snatch Push Press + OHS 

(2+3)x5@72-75% 

C.  Metcon

50 Pistols

50 Sit-ups  

50 Box Jump Overs 24/20

50 T2B

D.  Accessory Work

4 rounds NFT

1 min Plank Hold

1 min Wall Sit

1 min Dead Hang

*plank and wall sit can be done weighted.  

E.  Conditioning

3 rounds

100m yoke carry

15 cals Assault Bike

100m OH DB Carry