Wednesday 8/3/2016

A.  Strength

Bench Press 

5x7@62% 

Front Squat 

Heavy Pause set of 7.  

B.  Metcon

AMRAP 9

3 Power Cleans 135/95

3 Hang Squat Cleans  

3 Thrusters

30 Double Unders

* Barbell complex must be performed unbroken in order to count.  

C.  Conditioning

4 rounds

500m Row

25 Push-ups  

D.  Accessory Work

3x100m Yoke carry for max load

3x100m sled push

3x100 backwards sled pull