12/27/16

Strength

Wendler back squat
Week 3
Using a 90% training max

Working sets
5@75
3@85
1+@95 (max reps)

Metcon:
3 rounds
10 Ring dips
10 Power snatch (95/65)
30 double unders

Rest 1 min (weight change)

3 rounds
10 OHS (115/75)
5 m-up ( modify to 10 pull ups)
30 double unders

20 min cap

Core:
1 min plank
:30 hollow hold
:30 arch hold
3x (unbroken)