Wednesday 5/18/2016

A.  Strength

Deadlift 

5x1@90% 

B.  Olympic Lifting

Pause Front Squat + Split Jerk + Pause Front Squat +Split Jerk 

(1+1+1+1)x5

C.  Metcon

2 rounds

1 min S2OH 115/75

1 min Burpee over ba

1 min Hang cleans 115/75

2 min REST

D.  Conditioning  

3 rounds

30 Cal Row

50 Sit-ups  

E.  Skill work

200 Double Unders

2 min REST

100 Double Unders

F.  Accessory Work

4x8 Weighted Dips

4x8 Deficit RDL