Thursday 11, June 2015

Warm up:

4 minutes jump rope
50 twinkies
50 back extensions
25 band pull aparts
25 PVC dislocates

Strength:

Hang clean
Training max - TM
then
5-5-5 at 85% of your max for the day

Deadlift:

SLDL

50 at 50% of your 90% of your 1 RPM
As many sets as needed

Metcon:

4x
400m run
400m row
400 single jumps