4 cycle met-con
3 mins on 90 sec off for 4 cycles
1 suicide
15 pull ups
15 WB
Strength Program Day 1(a):
Squat 5X5 @ 70%
Bench Press 4X5 @ 72.5%
Dead lift 3X4 @ 65%
Pendlay Rows 3 x10
Stiff Legged DL 3 x *
1 arm DB row 3x8
Part A: On the 2 minutes x 8 work up to a heavy clean
Part B: Open 19.5
33-27-21-15-9
Thrusters 95/65 and C2Bs