Wednesday 4/27/16

BB WORK:
1) Hang Clean with 3-sec Pause each rep (just above the knee): work to a 3rm (drop each rep and reset quickly) – rest as needed
2) BTN Jerk (off blocks if possible): work to a 3rm (drop all reps) – rest as needed

STRENGTH:
1a) Bent Over Rows: 5X5 – AHAP – rest as needed
1b) Push Press: 5×5@90% of Monday’s 5rm – rest 60-90 sec.

METCON A:
‘Nicole’
20 minute AMRAP:
400m Run
Max Rep Pull Ups

METCON B:
4 rounds of:
1:00 ME Strict + Kipping HSPU (as many strict as possible, then – without coming down – as many Kipping as possible)
1:00 ME Row for Calories
1:00 ME Target Burpees
1:00 Rest

METCON C:
3 Rounds
12 Deadlifts 255/165#
12 Toes to Bar