Monday, April 15

Strength

Bench 

55% / 6 

65% / 5

75% / 4

85% / 3-5 sets of 2-4 reps 

Metcon 

5 rounds for time: 

20 Plate jumps 

10 Strict Pull-ups

15 Plate ground to OH 25/45 

*15 minute time cap 

XT

High hang split snatch 

50% / 2 

60% / 2 

70-80% / 6 x 2 

- one rep each leg 

Strict Pull-ups

Accumulate 15-25 reps in sets of 3-5