Wednesday 4, June 2014

Skill:

Told you so

Strength:

Jerk
6x3 - ok from rack and oh yes HEAVY

Deadlift
5x3
work up to 90% of your 1 rep max

Metcon:

1-2-3-4-5-4-3-2-1
KB clean and press to each side
Strict pull ups
****Always 10 swings between "rounds"

So
1 left KB C&P
1 right KB C&P
1 strict pull up
10 swings
2
2
2
10
and so on