Friday, April 12

Strength 

Bench 

50% / 6 

60% / 5

70% / 4

80% 3-4 sets 4-6 reps

Metcon 

5 round for time:

8 strict toes to bar

16 KB swings 

20 Walking lunges 

XT

High hang split clean

6 sets of 4 / 65-75% 

-2 each leg alternating legs each reps 

Strict toes to bar

Accumulate 15-25 reps in sets of 3-5