Crossfit

A) For quality 4 rounds of:
8 db bulgarian split squats/side
8 db push press with 3 second tempo on the way down each rep
10 plyometric pushups

B) DT Intervals.

Every 2:30 minutes for 5 rounds complete

12 deadlifts-9 hang power cleans-6 push jerks

(155/105lb) or (135/95lb) or (115/75lb) or (95/65lb)

*Aim to do in as few sets as possible

Rx-Plus

165-185/115-125lb

WOD Notes

In the metcon piece tomorrow we are doing intervals of DT! Pick a weight that is moderately challenging but will leave you with at least a minute rest, or up to a minute thirty rest. This is a great opportunity to practice efficient, smooth and consistent barbell cycling. Make sure you are catching every power clean with the hips back and push jerking each rep, not push pressing it.