400m forward sled drag (65/45)
400m backward sled drag
400m run

65% x 8
75% x 5
85% x 3
90% x 1
88 % x 3
78% x M.E.

Add 5-10lbs if all reps and sets were completed 8.03.2017

– Only go to failure if you have a spot. Aim for 5+ reps at 78%

– Log M.E. reps in notes/comments

EMOM x 15

Min 1) 16 KB swings (53/35)
Min 2) 14 KB thrusters (7 each arm)
Min 3) 12 KB hang snatches (6 each arm, do not need to alternate each rep)