Monday, April 8

Strength

Bench 

50% / 6 

60% / 5

70% / 4

80% 3-4 sets 4-6 reps 

Metcon 

Amrap 12:

5 Strict Pull-ups

10 Double KB Push jerk 26/44

Row 200/250m 

XT

High hang split snatch 

6 sets of 4 / 65-75% 

-2 each leg alternating legs each reps 

Strict Pull-ups

Accumulate 15-25 reps in sets of 3-5