4/26/2016

A.  Strength

Bench Press 

5x5@75% 

Strict Press 

5x1@88-90% 

B.  Olympic Lifting

Clean Pull to Knee(3 sec pause) + Halt Clean at Knee(2 sec pause) + Hang Clean + Jerk 

(1+1+1+1)x4@65% 

Clean  

3x2@79% 

C.  Metcon

21-15-9

KB Swing 70/53

T2B

HSPU

RX+: Strict HSPU

D.  DB Conditioning

EMOMx12 

E:  8 DB Hang Squat Cleans 55/35

O: 8 DB Push Press 55/35

E.  Accessory Work

5 rounds

10 Strict Dips

10 Ring Push-ups

1:00 Plank Hold