Wednesday, 5/18/16

1) Conditioning

3 Rounds

30 KB Swings (53/35; 44/26; 35/18)

30 KB Thrusters* (53/35; 44/26; 35/18)

400m run; 200m run

*15 per arm

2) Strength

Work up to heavy triple deadlift

3×3 Pause Deadlifts**

*Pause at 2-4 inches off the ground for a count of 3

*Use 60% of heavy triple

3) Interval (Extra Credit)

3 Rounds

20 Push-ups; 10 Push-ups; 5 Push-ups

40 Double Unders; 20 Double Unders; 40 Single Unders; 20 Single Unders

Rest 1:30