Wednesday 2, July 2014

Skill:

Rope climbs

Strength:

Deadlift
5-5-5 @ 45/55/60% warm up
5-5-5+ @65/75/855%
of your 90% of your 1 rep max

Straight leg deadlift - SLDL
2x20 speed and power

Stabilizer:
3 min AMRAP
10 barbell push ups
10 mountain climbers
10 evil wheels

Metcon:

7 min AMRAP
21 double uners
7 SDHP 42.5/30kg
14 box jumps

Rest 2 mins

5 min AMRAP
10 pull ups
10 hang cleans 42.5/30kg