Friday, April 26

Strength 

Bench

55% / 6 

65% / 4-5 sets 4-6 reps 

Metcon 

5 rounds for time: 

Run 200m 

8 SA KB clean Left 

8 SA KB front rack reverse lunge left 

8 SA KB clean right 

8 SA KB front rack reverse lunge right 

XT

High hang split clean

50% / 2 

60% / 2 

80% / 6 x 2 

- one rep each leg

Strict toes to bar

Accumulate 15-25 reps in sets of 3-5