Wednesday 5/11/2016

A.  Strength

Deadlift 

5x3@85% 

B.  Olympic Lifting

Pause Front Squat + Split Jerk 

(2+2)x5@ x-x-x-x-x

C.  Metcon

AMRAP 6

3 Hang Snatch 75/55

3 OH Squats 75/55

3 Burpee Over Ba

6/6/6, 9/9/9, 12/12/12.......

D.  Conditioning

21-15-9

DB Snatch 70/55

Box Jumps 30/24

 E.  Accessory Work

4x10 Strict Dips

4x10 DB Row

4x10 weighted GHDSU