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Wednesday 4/16/14

15
Apr

Wednesday 4/16/14

Strength: Front squats *10mins to  warm-up, 20mins to squat

*use training max (90% of your 1RM)

warm-up: bar x 10, 40% x 8, 50% x 5, 60% x 3, then….

1 set x 3 @80%

1 set x 1 @85%

1 set x 3 @80%

1 set x 1 @88%

1 set x 3 @80%

1 set x 1 @91%

Metcon: With 12mins on the clock

1min of double-unders

1min of hang power cleans 75/115

2mins of double-unders

2mins of hang power cleans 75/115

3mins of double-unders

3mins of hang power cleans 75/115

*score is total reps for both.  Single-unders can be done. Every 3 singles will count as 1 double-under.