5-4-13

WEIGHTLIFTING (7 am)

Your choice of warm-up series x 4 sets
Snatch – after 60%, take singles up in 3-5% increments until you reach the heaviest good lift for the day
Clean & jerk – same as snatch
Pause back squat (3 sec pause) – 3 x 3
Back squat – 85% of your pause squat weight x 5 x 3

WOD (8 am)

Tabata Double Unders (Skill Warm-up)

Complete for time:
50 Mountain Climbers
40 Box Jump, 24/20
30 Kettlebell Swing, 53/35
20 Knees-to-elbow
100 step, Overhead Walking Lunge, PVC
20 Knees-to-elbow
30 Kettlebell Swing, 53/35
40 Box Jump, 24/20
50 Mountain Climbers