|great gym in so bend, indiana|
1. back squat: 10 sets of 3 reps at 78%
2. front squat: 5 sets x 3 reps at 70%
after each set do 5 box jumps
3. pull ups or chin ups x 25 reps
1) 1x power snatch + 1x snatch balance (no dip) - 10 rounds, every 60 seconds, perform 1x power snatch + 1x snatch balance (no dip). Increase the weight each round so the last set is a max for the day. If you must add a dip to the snatch balance to keep climbing up in weight, feel free to do so around set 5-6.
2) Deadlift - Work up to a 1 RM.
WOD: Complete 6 rounds for time of:
15m sled drag (heavy)
15m backwards sled drag
*Surface will dictate the weight. The sled should be difficult to move but not impossible.
Conditioning: 10 minute AirDyne test for max calories