18April2016 – Monday 1. Warm-up – Run 800 M – Weakness Warm Up 2. Strength – Deadlift 4×4 First three sets are warm-up sets between 60 and 75% Final set is only working set at 80% 3. Met-Con – For Time: 21-15-9 OHS 95/65lbs Hang Power...
04April2016 – Monday A. Strength – 10 mins to work to a 3rm Clean (non-T&G, reset quickly after drop), then 1X3@95%, 1X3@90%, rest 2 Minutes between drop (percentage) sets B. WOD – For time: 100 KB Swings 53/35 50 Thrusters 45/35 30 Pull-ups...