Friday, April 19

Strength 

Bench

55% / 6 

65% / 5

75% / 4

85% / 3-5 sets of 2-4 reps 

Metcon 

10 rounds for time: 

5 Toes to bar 

10 Medball cleans

15 double unders  

*15 minute cap

XT

High hang split clean

50% / 2 

60% / 2 

70-80% / 6 x 2 

- one rep each leg

Strict toes to bar

Accumulate 15-25 reps in sets of 3-5