4.11.16- Sunday Update and Monday Benchmark

The Week Ahead:

Monday- 3RM OHS + “Nancy”

Tuesday- 3RM Split Jerk + Triplet

Wednesday- Sleds 

Thursday- Hang Snatch + Couplet

Friday- Muscle Up Practice + AMRAP Chipper

Saturday- Team Competition Style Workout

Sunday- Endurance, BBC, OG

 

Today’s Workout

Strength

• Take 20 minutes to find a 3 Rep Max Overhead Squat

Conditioning

• “Nancy”
  • 5 Rounds For Time:
    • 400m Run
    • 15 OHS (95/65#)

Next Level

• EMOM10:
  • Odd- 2 Legless Rope Climbs
  • Even- 12 Deficit HSPU (4″/2″)
• 50 GHD Sit Ups For Time