Wednesday, April 17

Strength 

Back Squat 

55% / 6 

65% / 5

75% / 4

85% / 3-5 sets of 2-4 reps 

Metcon

AMRAP 12

Row buy in -650/800m 

20 SA DB Push Jerk *

20 single arm DB burpee *

10 DB box over 

*Alternate hands every 5 reps 

XT

Split Jerk 

50% / 2 

60% / 2 

70-80% / 6 x 2 

- one rep each leg

Strict ring dip 

Accumulate 15-25 reps in sets of 3-5