Sunday 170521

Strength:
a.) Deadlift 3-3-3-3-3 (work up to your heaviest set of 3)
b.) 2×50′ AHAP Forward Sled Pull

MetCon:
“Hayden”
**30 minute time cap**
30 push jerks (from a rack) with 2 tire flips EMOTM
then — (no rest in between the jerk and the bench)
30 bench presses with 2 tire flips EMOTM

Push jerk and bench press weight options:
Male:  125/155/185/225
Female:  80/100/120/145

Weights and tire should be heavy–rx’d tire is 3x body weight.  Scale as needed.  Post loads and times to comments.

Sunday 170507

Strength:
a.) Strict Press 5-5-5-5
b.) Build up to a 1RM zercher yoke carry x 50′
c.) Build up to a 1RM farmer’s carry x 50′

MetCon:
21-18-15-12-9-6-3
American KB swings (70/53), with
5 bench press between each round
Male: 125/155/185/225
Female: 80/100/120/145