TUESDAY (12 APR 16)

STRENGTH

Back Squat:

Warm/Up: 7 x 40% 1RM
Warm/Up: 5 x 50%
5 x 60%
5 x 70%
3 x 75%
Max Reps @ 80%

*Keep rest below 2 Min.


Strict Press:

W/U: 5 x 50% x 2sets
5 x 60%
4 x 70%
3 x 75%
Max Reps @ 80%

*Keep rest below 2 Min


WOD

4 MIN AMRAP
5 x Dumbbell Snatch (65/40)...5 each hand
10 x Air Squats
15 x Sit-ups.

4 MIN REST

3 MIN AMRAP
7 x Toes 2 Bar
10 x Push-ups

OR

3 MIN AMRAP
4 x Bar Muscle Up
4 x HSPU