wednesday

Strength

Press
-Add 5lbs if last cycle completed high reps (6 or more)
Warm Up Sets
5@40%, 5@50%, 3@60%

Working Sets
3@65%
3@75%
3+@85%

MetCon

Flip a coin to determine which you are doing:

A) 800m Run
30 Snatches (135/95)

OR

B) 2 Rounds
400m Run
15 Snatches (135/95)

*Every athlete will flip a coin to determine which one they do


Notes:
Same amount of work, two different combinations of it. Which one will you get? Be sure to choose a weight that you can move even when in a fatigued state. If you know the prescribed weight will cause you to rest too much between each rep then scale down.

Post

DB Cuban Press 3x6
Banded Face Pulls 3x25
Hollow Rocks 3x20