A. Three sets of:
Deadlift x 6-8 reps @ 20X1
Rest 60 seconds
Barbell Rollouts x 8-10 reps @ 3020
Rest 60 seconds
Side Plank x 30 seconds each side
Rest 60 seconds
B. In teams of two, partners alternate rounds and complete 7 each of:
10 Kettlebell Swings
5 Strict Pull-Ups
A. Take 12-15 minutes and build to a heavy, but not necessarily 3-RM Deadlift
B. In teams of two, alternate rounds and complete 7 rounds each of:
5 Deadlifts*
5 Chest-to-Bar Pull-Ups
*Load with approximately 65-70% of today’s heavy triple from part A.
A. Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch + Hang Snatch @ 60%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch + Snatch @ 70%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Snatch High Pull + Snatch @ 80%
B. Every 3 minutes, for 15 minutes (5 sets):
Push Press x 6 reps
Aim for three heavy work sets.
Goal is to be 3-5% heavier than October 10, 2016.
C. Four rounds for time of:
10 Deadlifts (245/175 lbs)
15 Toes to Bar
Rest exactly 3 minutes, and then . . .
Three rounds of:
10 Power Cleans (195/135 lbs)
20 Ring Dips
Rest exactly 3 minutes, and then . . .
Two rounds for time of:
10 Squat Cleans (145/105 lbs)
30 Push-Ups
D. Three sets of:
Dumbbell Skull Crushers x 20 reps
Dumbbell Tate Press x 20 reps
Dumbbell Floor Press x 20 reps
Rest as needed
*Perform the above as a complex laying on the floor.