Tuesday, August 30, 2016

Tuesday 83016

Clean lift off (5x3+1+1)
pull from ground to hang clean postion
5X3 Clean Lift-Offs + 1 Clean + 1 Jerk - work to a max for the complex, rest 2:00

Back Squat
1a) Back Squat: 1X8@65%, 1X8@70%, 1X6@80% 1X6@85% (yes, these are the same as last week) - rest 2:00

Weighted Pull-ups
1b) 4X45 sec. ME Strict Weighted Pullups - (loading note below), rest 2:00
*Choose a weight you can do at least 5 UB Strict Pullups with (vest or dumbbell), and get off the bar slightly before failure each set during the :45. Rest before speed of reps slows.

Metcon (AMRAP - Rounds and Reps)
20:00 AMRAP of:
200M OH Barbell Carry 65/45#
20 GHD Situps
200M OH Barbell Carry 65/45#
40 Wall Balls 20/14#
200M OH Barbell Carry 65/45#
20 TTB
10m = 1 rep for carry

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