Friday the 3rd

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I.
Run 600m

II.
3×10 Back Squat @70%
Then
3×10 Push Jerk @60%

III.
4 Rounds
10 Strict Handstand Push-Ups
12 Alternating Pistols
14 Pull-Ups

IV.
3 Rounds
15 Deadlifts 155/105#
5 Squat Snatch
15 Bar Facing Burpees
Rest :60 in between Rounds

V. Choose ONE of the following based on perceived weaknesses.

a.
5 Minutes after IV:
10 Minutes to find 1RM Squat Clean and Jerk

b.
3 Rounds
Bike 40 Calories
Rest 2:00 in between Rounds

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Filed under 3 Rounds, accessory work, crossfit, fitness, metcon, Olympic Weightlifting, Power Lifting, strength & conditioning, WOD

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