081115

Warmup:

RDL 5x5

3x10 GHD situp

4 rounds of:

400m run

10 Kipping HSPU

then rest 2 min

Strength:

work up to ONE heavy set of 4 deadlift, reset each rep

Oly:

Pause power pos. snatch 7x2 @ 80-90%

Metcon:

3 rounds of:

100 DU

20 SDLHP (115/75)