Monday 141229

Week 10 Day 1

Main:

Deadlift 1 Rep Max using chains - ( traditional vs. sumo - you choose what you have not done recently)

then 90% for reps

Assistance:

A:

EMOM x 10 x 3 Hang Snatch @ 80% 

B:

Seated Banded Hamstring curls 3 x 50

C:

Land mine Chopper: 4 x 20 

WOD:

21-15-9

Back Squat 225/135

400m Run

Rest 10 min

10 x 50 m Hill Sprints

AOD