Wednesday, May 3

“Change your life today. Don't gamble on the future, act now, without delay.” - Simone de Beauvoir

Strength 

C&J Heavy 3 

50,60,65,70,75,80%

Metcon

Amrap 15:00 

20/15 cal row 

20 SA DB C&J’s 35/50

20/15 cal row 

20 SA DB OH lunges 35/50

20/15 cal row 

20 SA DB thruster 35/50

*On DB alternate hands every 5 reps.

XT

Clean and Jerk or variation - 4-6 working sets of 3 @ 80% ceiling

Clean deadlift - 4-6 working sets of 3 

*This work is independent from class, build up, then stay at your top weight for 4-6 sets on both exercises. This is accumulation of volume at higher weights, this is how we truly push our results on the XT program.