Wednesday 2014.04.09

April 9, 2014

Evolution

EFC Fartlek
5 min Run
3 rounds:
AMRAP 3 –
16 Box Jump, 20″
16 Overhead Squat 75
1:00 Burpee “rest”
5 min Run

800m, 1+16, 7 burpees, 1+13, 7 burpees, 1+16, 7 burpees, 800m.

Buy out: 7 UB RT-assisted MU

Strength

Snatch — 3×3 @ 70%, 3×3 @ 75%
35kgx3, 40×3, 40×3, 40×3, 43×3, 43×3, 43×3.

Snatch Pulls — 4×5 @ 110%
63kgx5, 63×5, 63×5, 63x

6 rounds:
3 Bench Press @ 90% [55kg]
6 Strict Press 33#
1 Strict Pull-Up

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