Monday 12/7/15

Cycle 3 Day 16

1. Warm-up
10 w/20/14lbs medball
15 Russian power KB swings 70/53lbs
10 Box jump-overs 24/20″

Sampson, Lizard (elbows to ground), Puppy Dog, Couch stretch,  Clean progression

20 minutes to do both or 1 or the other

2. OLY
Power Clean 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
4 Rounds
10 Thrusters 95/65#
200 m Run