7/28/2016

A.  Strength

Bench Press 

5-5-5

B.  Olympic Lifting

Overhead Squat 

5-5-5

C.  Metcon

40 Box Jump Overs 30/24

20 DB Snatch 70/55

4 min REST

2 rounds

40 Double Unders

10 Burpees

D.  Conditioning

4 rounds

Every 4 minutes: 

500m Row + 30 Air Squats

E.  Accessory/Skill Work

4x8 DB Bench Press

4x8 Reverse Grip Barbell Row

4x30 Russian Twists