070710

D3-W1

AM:
10 minute easy warmup run

A1: High Pull 3x3 across
A2: Press 3x3 across
A3: Front Squat 3x3 across

If this is your first time through this cycle take 95% of of phase 1's D3-W3's heaviest set of 3 for all sets today. Rest 4 min b/t sets. Otherwise, stay with a difficult but achievable weight.

4 rounds:
B1: unbroken box jumps x 30; 1 min
B2: knees to elbows x 20; 2 min


Advanced athletes:

At least 4 hours rest.


PM:
10x10 doubleunders warmup; 10 sec

3 rounds:
A1: weighted pullup x 5; 1 min
A2: thruster x 5; 4 min