Monday, May 18, 2014

1.) Hang Power Clean (above knee): 5rm (drop each rep and reset quickly)

2.) Deadlift: 

1X5@65%

1X5@75%

1xMax Effort@85%

rest as needed

3.) 3X10 Bent Row – heaviest possible, rest 60 sec.

4.) 3X20 Reverse Hypers – heaviest possible, rest 60 sec.

5.) WOD

3 rounds for time 

Run 400M

20 Strict Pull-Ups

10 OH squats as HAP