Wednesday(Crossfit work on Hand Stands & Contrasting Sled Sprints)
Clean & J 70×2+1,75×2+1, 80×2+1, max triple
Front Squats 75×4,78×4, 4RM
Snatch Pulls from Box 110-135%x3x2
Ss
ME Bench Max Triple 2 Board, 90xmax attempts(chest)
or
Bench 5/3/1 65/5,75/3,85/1+
Plate Raises/8 ss Dips/10×3-5
Or Crossfit
Fran:
21-15-9 reps:
Thruster @95/65LBS,
Pull-ups.
Thursday (Hand Stand Push Ups Work)
Power Snatch 70×3,75×3,78×3,3RM
OH Squat HS, 70×3
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