WEDNESDAY

STRENGTH:

2 + 1 + 1 x 5

Deadlift + hang power clean + push jerk

Progression weight

METCON:

HarDtop

OPEN

5 Rounds:
On the 4:00
400 Meter Run or 500 m row
1 Round of “DT” (155/105)

PERFORMANCE

5 Rounds:
On the 4:00
400 Meter Run or 500 m row
1 Round of “DT” (135/95)

FITNESS:

5 Rounds:
On the 4:00
200 Meter Run or 300 m row
1 Round of “DT” (75/55)

 1 rd of DT = 12 deadlifts, 9 hang power clean, 6 push jerks