Friday 5/1

Fitness

Strength:

A1. clean grip deadlift 5 reps x 4 sets 

A2. 3 max distance broad jumps x 4 sets

A3. Kip swings on bar 10 reps x 4 sets 

Wod:

8 minute amrap 

3 burpees 

3 deadlifts (95/65)
6
6
9
9..
...
...

Performance

Strength:

A1. Snatch grip deadlift  5 reps x 4 sets 

A2. Box jumps for height 2 reps x 4 sets 

A3. Ring kip swings 10 reps x 4 sets 

Wod:

8 minute amrap 

3 lateral bar facing burpees 

3 power cleans (95/65)
6
6
9
9
....
.....
...