Friday 1/9

Fitness

Strength: 

A1. Front Squat 5 reps x 4 sets 

A2. Single leg KB deadliest 8/leg x 4 sets 

A3. DBU practice 1 minute x 4 sets 

Wod: 

50 no push up burpee box jumps 20/18"

Performance 

Strength: 

A1. Front Squat 5 reps x 4 sets @ 80% 

A2. Clean grip RDL @ 80# of clean 5 reps x 4 sets 

A3. DBU- max UB x 4 sets 

Wod:

for time: 

50 clean and jerks (95/65)

50 burpees