Monday 11/30/15

Cycle 3 Day 11

1. Warm-up (8')
3 Rounds
15 Russian power KB swings 70/53lbs
10 Box jump-overs 24/20″

10 GHD sit-ups with light wall ball

Sampson stretch, Elbows on ground, Hamstring stretch, Childs pose, Shoulder mob on boxes

20 minutes to get both in or 1 or the other

2. OLY
Power Snatch 5×5 @70% – Drop and reset each rep

3. Strength
Back squat 5×5 @90% of the 5RM you found last week
Be careful not to rush the sets, but also not to wait too long. Both can end up in failed reps.  Keep rest around 3 minutes.

4. Met-Con
AMRAP 12 minutes
8 Squat cleans 155/105lbs   Scaled:  115/75#
10 Box jumps 24/20″
12 Toes to bar