Saturday 11/21/15

Cycle 3 Day 5

1. Warm-up
a. GHD sit-ups 1×15 then 3×10 w/20/14lbs medball
b. 3 Rounds
15 Russian kb swings 70/53lbs
10 Box jump overs 24/20″

2. OLY
Squat snatch 3×5 @70% – Drop and reset each rep

3. Met-Con  PICK ONE OF THE 2 OPTIONS
‘14.3’
AMRAP 8 minutes
135/95lbs deadlifts, 10 reps
15 box jumps, 24/20″
185/135lbs deadlifts, 15 reps
15 box jumps, 24/20″
225/155lbs deadlifts, 20 reps
15 box jumps, 24/20″
275/185lbs deadlifts, 25 reps
15 box jumps, 24/20″
315/205lbs deadlifts, 30 reps
15 box jumps, 24/20″
365/225lbs deadlifts, 35 reps
15 box jumps, 24/20″

OR
3. Endurance

Run 1 mile
Rest 1:1
Run 800m
Rest 1:1
Run 400m
Rest 1:1