Wednesday 9/24

For those of you that did the DL yesterday

1) 10 2 min rounds
400/350m row
remaining time burpee box jumps overs (24/20)

rest 2 mins between rounds

For everyone else

1) Deadlift week 5

2) Split Jerk 10 x 1 if you are feeling good go for a near maximal or new PR. If you are not stay in the 75-80% range and make all 10 perfect

3) Freestanding HS, HS walk work

4) For Time:
400m Run
25 Box Jumps (24/20)
2 Rope Climbs
400m Run
10 MU
20 Alt DB Snatch (70/50)
400m
20 Alt DB Snatch (70/50)
10 MU
400m run
2 Rope climbs
25 Box jumps

5) GHR 3 x 10, 1 x ME if these are getting easy add weight