Friday, April 8, 2016

Run, Deadlifts

Barbell & Accessory 
A) Snatch 5x3 @ 67% of 1 RM  &/or  Clean & Jerk 5x3 @ 67% of 1 RM
B) Single Arm Overhead Squat, 5x10 (5R/5L)
C) Mobility, 5x2 mins

Kicker (to be done immediately after your workout; do all, some or none)
30 Burpees AFAP
_______________________________________________________________________________

Foundations 
3 RFT
Run 400m
10 Hang Squat Cleans 75/55 | Masters (50+) 65/45
30 HR Push-ups


Conditioning 
3 RFT (20 cap)
Run 800m or Row 1000m
15 Deads 225/155 | Masters (50+) 205/135


Competition 
AMRAP 12
5 Front Squats (from the floor) 225/135 | Masters (50+) 185/95
10 Calories Bike
20' Handstand Walk



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