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Wednesday Elements

Main – Elements

Weightlifting

Back Squat (4 sets x 3-5 reps )

Tempo@30×2
Work to heaviest 3 rep
rest 30 sec

Dips (4 sets x 8-10 reps @32×1)

Tempo @32×1
rest 3 min

Metcon

Metcon (Time)

*5/hand
*alt each rep

3 rounds for time:
10 Db Power Snatch* 50/30
10 Walking Bow tie Lunge
10 Russian Kb Swings 2/1.5 pood

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