Wednesday, April 10

Strength 

Back Squat- 

50% / 6 

60% / 5

70% / 4

80% 3-4 sets 4-6 reps

Metcon

AMRAP 15

1 Rope climbs

5 Strict ring dip 

10 Box jumps

XT

Split Jerk 

6 sets of 4 / 65-75% 

-2 each leg alternating legs each reps 

Strict ring dip 

Accumulate 15-25 reps in sets of 3-5