WOD
Strength
3 sets:
10 e/s DB strict single arm press (R=1, L=2)
10 Crossover Revers Fly (hold ext. 1 sec each rep)
10 DB bench press
10 Strict TTB
Conditioning
4 rounds for total time:
200M Run
10 Hang Power Cleans (115/75)
10 Front Squats
Extra
Before
Bench Press: Work to a 3 rep max Bench
-Then 3 sets of 3 at 90% of max for the day
The CrossFit and Weightlifting Programs are maxing on snatch and clean & jerk on Saturday. It will be part of the extra work Sat. Warmups start at 730AM.