Tuesday, Oct. 4, 2016

1. Warm-up

Pigeon Pose 1:00 per side
Then
2 Steady Rounds:
20 Box Jumps
12 Single-Leg Kettlebell Deadlifts
8 Ring Dips

2. Strength
Deadlift – 1×4 Heavier than Week 2
Controlled on the way down, take the hands off the bar, complete the next rep. Try to go heavier than Week 1.

3. OLY
Pause Low Hang Snatch – 7×2 @ 80-90%
Drop and reset after each rep.

4. Met-Con

4 Rounds for Time:
20 Alternating Pistols
15 Deadlift 205/135lbs
10 Muscle Ups or 10 CTB

5. Strength Accessory 

Pendlay Row – 4×12 Heavy
No “Kipping”