Strength:

“Make-up work”

Pick a missed lift, find 1-rep max

Or…

Pick a lift and perform:

5 reps @ 60% 1RM

5 reps @ 70%

5 reps @ 80%

 

For Quality

 

Conditioning:

“Game on”

First…

Run 600m

Now complete 3 rounds of:

3 Split Snatches (125/83)

6 Box Jumps (37/30″)

9 Burpees

Next perform:

75 Double Unders

Followed by 3 rounds of:

12 Toes-2-Bar

15 V-ups

18 Grasshoppers

Finally…

Run 600m

 

For Time

Compare to Wednesday, 29 April 2015

 

Flexibility:

20 Side Leg Swings on each leg

Hold Pancake Split for 2 minutes

20 Front Leg Swings each leg

Hold Pike Stretch for 2 minutes

 

 

Post lift and load, time, and experiences to comments