Friday, March 22

Strength 

Bench

5 / bar 

5 / 50% 

6 x 5 / 65% 

*Perform reps faster or slower on the concentric (pressing) portion of the lift.

(lowering/bottom/pressing/top) - (normal/normal/faster or slower/normal)

Metcon

For time: 

50 DB snatches 35/50 

30 Pistol squats 

10 Rope climbs

Strength 

Snatch - heavy single 

3 - 50% 

2 - 60% 

1 - 70% 

1 - 80% 

1 - 90% 

1 - 100% 

Strict toes to bar - Max set