4.29.16

April 29, 2016 by Chad Smith

DEADLIFT
Work to a 3 Rep Max, then decrease weight for 2×5.
For Drop Sets 2×5, decrease weight by 40 pounds
Target 5 to 10 pound increase.

WOD
4 RFT:
200m Run
10 Power Clean & Jerk 95/65# (135/95)
10 Burpees

4.28.16

April 28, 2016 by Chad Smith

Warm up
Work on skill work or repeat strength sessions

WOD
4 total rounds, rest 1min between rounds:
3min AMRAP
4 Hang Power Snatch 75/55#
5 Burpees
6 Air Squats

Advanced: 115/75#

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