03-14-12 Wednesday

Greg Everett Quick and Classic Cycle Week 4:


Lifts:

* Power snatch - 70% x 1 x 5
* Power clean & jerk - 70% x 1 x 5
* Clean Pull - 90% x 2 x 3

Metcon: (for sprint Metcon do 5 rounds instead)

"Bradshaw"

10 rounds for time of:
3 Handstand push-ups
6 Deadlifts, 225 lbs men, 155 lbs women
12 Pull-ups
24 Double-unders

-JD

1 comment:

  1. Front Squat:
    100 × 5
    125 × 5
    155 × 3
    165 × 5
    180 × 5
    205 × 5

    Metcon: 10,9,8….1
    Wall Balls (20lbs)
    80 m run

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