Monday, April 22

Strength

Bench 

50% / 5

60% / 3

70% / 2

80% / 2

90% / 3-5 sets 1-4 reps 

Metcon 

3 rounds for time:

10 SA DB snatch left 

10 SA DB OH lunge left 

10 SA DB snatch right 

10 SA DB OH lunge right 

15 Strict Pull-ups

XT

High hang split snatch 

50% / 2 

60% / 2 

80% / 6 x 2 

- one rep each leg 

Strict Pull-ups

Accumulate 15-25 reps in sets of 3-5