4.5

Oly Strength
1A. Power Snatch 3 x 4 @ 65%.                                   Rest 60 sec
1B. Power Clean and Jerk 3 x 4 @ 65% (of PC)          Rest 90 sec
       If you feel good with your lifts, choose one of them and go for a one rep at
          90%, rest as needed.
2. Snatch High Pulls 3 x 2 @ 70%,  2 x 3 @ 75%.       Rest 90 sec

Hill Day

   1A. 4 Hill Rectangles (40-50 meters uphill, 10-15 meters across)      45 seconds rest
   1B. Back Lunge Pistol    4 x 10                                                        60 seconds rest

            rest 5 minutes

   2. 4 x 40 full speed uphill sprints (race someone)                             60 seconds rest

            rest as needed
   3. Squat Hop then Broad Jump 100 meters (not for time)

                                 A Hill Rectangle is 3/4 speed sprint uphill 40 meters, 

                                 jog across hill 10 meters, jog downhill 40 meters,

                                 sprint back to the start, rest 45 seconds

                                 

                                  For sq hop broad jumps, do a squat hop before every broad

                                  jump. As you land from the squat hop, recoil out of the bottom 

                                  for an explosive broad jump.

WOD

   Class WOD

Dolf travel WOD

AMRAP in 10 min:

  2 HSPU

  4 Burpees

  6 Back Lunge/Pistols (3 each leg)

  12 Double Unders

        A Back Lunge/Pistol is: 

          Step back with right leg into a lunge, right knee touches

           the ground, then step up to both feet and do a pistol 

            with/on your left leg.