Friday, 4/20/12

Druck: speed deads

Warm-Up:
Dynamic Warm-Up/Burg WU

Box Jumps with a weight vest on
Reverse Hypers
Sled Drags

Strength:
*DE Box Squats: 12 x 2, 50% + bands
*Note, this is the start of a new wave so you want to switch up the bar, bands or add a little more weight.
Speed DL: 8 x 1, 60-70% + bands
A1. Front Squat: 4 x 10-12 (unbroken, non-stop)
A2. Reverse Hypers: 4 x 12-15

MetCon:
6 RFT:
3 TNG Power Cleans 155-185/105-125#
30m Shuttle: Sprint 10m out/back, 20m out/back, 30m out/back
*5 Burpee penalty every time you pause with the bar on the ground during the PC's