Friday 160812

Warm-Up:
3 rounds
20 Double Unders/40 Single Unders
15 Air Squats
10 Push-ups
5 Pull-ups

Strength:

A1. Front Squat 3 x 3-5; Rest :10
A2. Tall Box Jumps 3 x 1.1.1.1; (rest :05 between singles)
Rest 2:00

MetCon:

"Linda" aka "Three Bars of Death" - Time-cap 21:00

10,9,8,7,6,5,4,3,2,1 reps for time of

Deadlift 150% body weight
Bench Press Body weight
Power Clean 75% Body weight

Scale as needed (suggested as 60-70% of 1RMs on the lifts)