Warm-up:
10 Lateral lunges with kb
15 Kb Swings
10 Broad Jumps
15 banded Goodmornings
Warm-up you deadlift
Strength:
Wendler week 3
Deadlift series
1x5 at 75%
1x3 @ 85%
1x1+ @ 95%
Metcon:
For Time:
Run 400m
--then--
30 Snatches, 135/95lbs
--then--
Run 400m
5 Ring Push ups
10 Hollow Rocks
200 Meter row
x3 rounds
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