11.5.2018

Monday

Skills and Drills:

Complete in Order:

60 pistols (30l/30r)

60 Single arm DB Strict Press (30r/30l)

60 GHD situp

BB CYCLING:

Snatch

60% 1x3, 70% 1x3, 80% 1x3, 85% 1x2, 80% 2x3

Strength:

Banded Back Squat (15%)

60% 1x3, 70% 1x3, 80% 2x3, 85% 2x2

Reverse Hyper

3x20

WOD 1

Every 70 seconds complete:

Deadlift 2-2-2-2-2-2-2-2-2-2

WOD 2

Complete as many rounds as possible in 12 minutes of:

12 Bench press (135/95)

12 Chest to Bar Pull-ups