Wednesday, March 27

Strength 

Back Squat

50% / 6 

60% / 6 

70% 3-4 sets 4-6 reps

Metcon

For time: 

5 Rope climbs

30 double KB push press 26/44 

3 rope climbs 

30 double KB cleans 26/44 

1 rope climb 

30 Double KB Push jerk 26/44

XT

Split Jerk 

6 sets of 4 / 55-65% 

-2 each leg alternating legs each reps 

Strict ring dip 

Accumulate 15-25 reps in sets of 3-5