Friday 04.03.15

Strength and Accessory: (20 minutes)

Back Squat: 5-5-5 @ 60% (de-load week)

Good mornings: 3 x 5 (be smart with load please!)

Strict Chin-ups: 5-5-5 (add load if applicable)

Oly: (20 minutes)

3 postion power snatch:

(5 sets) you may build load, but only if technique is spot on!)

*Rest approx 90 sec - 2 minutes b/t sets

3 postion power cleans:

(5 sets) you may build load, but only if technique is spot on!)

*Rest approx 90 sec - 2 minutes b/t sets

Metcon:

1000m run time trial

* make sure you do a little running prep before taking off!

hip stretch/calf stretch.. Etc