Tuesday 8/18/2015

A.  Strength  

Deadlift 

1 Rep Max

Strict Press 

5x3@83-85% 

B.  Olympic Lifting 

Power Clean + Power Jerk 

1 - 1 - 1 *3 misses allowed  

C. Metcon 

21 Pull-ups  

5 Snatch 135/95 

15 Pull-ups  

7 Snatch 

9 Pull-ups

9 Snatch 

D.  Running  

2x400m,  Rest 2 min 

2x800m,  Rest 3 min 

2x1000m,  Rest 4 min 

E.  Accessory Work 

3 rounds 

10 DB Strict Press 

20 Back Ext. 

 :30 second Deadlift hold 

*Perform this off a high rack.  Should be as heavy as possible