- STRENGTH:
Weighted pull ups
4-4-4-4-4-4
- METCON:
3 Rounds for time: (CAP 15min)
400m Run
21 Power Snatch 40/30kg
- CFP PERFORMANCE:
Back Squat
@ 77.5 – 80% of last weeks 1 rep back squat (heavier than last weeks sets):
4-4-4-4-4-4-4 back squats
then
@ 72.5-75%:
5-5 with 2 sec pause at bottom
4-4 with 3 sec pause at bottom
3-3 with 4 sec pause at bottom
- TRAVEL WOD:
3 Rounds for time:
400m run
21 burpees
15 Squats
