Tuesday 10/13/2015

A.  Strength

Deadlift

5x5@71-74%

Bench Press

5x5@71-74%

Close Grip Bench Press(Perform directly after Bench Press)

3x ME @speed

B.  Olympic Lifting

Power clean + Power Jerk(1+1)

Work to a heavy single.

Power clean + Below knee clean

Work to a heavy complex.

C.  Metcon

WZA 2015 Q4

*If you are not doing the qualifier sub the 30 cal row for a 400m run.

30 Cal Row

30 Wallballs 20/14

30 T2B

30 Deadlifts 185/135, 155/105

30 Burpee Box Overs 24/20

30 Deadlifts

30 T2B

30 Wallballs

30 Cal Row

D.  Accessory Work

3 rounds

ME DB Bench Press

ME DB Roll Overs

ME Russian Twists

E.  Speed Work

"Ski" Box Jump Overs 24/20

3 sets - :30 on 2:00 rest