Wednesday, April 24

Strength 

Back Squat 

50% / 5

60% / 3

70% / 2

80% / 2

90% / 3-5 sets 1-4 reps 

Metcon

For time:  

Run 800m  

20 Push jerks 65/95 

20 Box jump overs 20/24”  

XT

Split Jerk 

50% / 2 

60% / 2 

80% / 6 x 2 

- one rep each leg

Strict ring dip 

Accumulate 15-25 reps in sets of 3-5