5 Dec 2016

Warm Up:
Lower body lift prep
MOBILITY:  Roll out and static stretch

REVIEW:  with dowels, Deadlift or Power clean

LIFT:
3 @ 60%
3 @ 70%
3 @ 75%
3 @ 85%  *NOTE* there is no money maker set this cycle

LAT:  35 REPS , 30 sec rest, Rep effort 6-8 reps
(If you don't understand this terminology, please read the blogpost explaining the method)

WORK:
Complete as many rounds as possible in 12 mins of:
Row, 250 m
10 Wall Balls, 20/14 lbs, 10/9 ft
10 Box Jump, 30/24 in

Rx2:  lower box

Rx3: 10 min amrap with mods

SILVERS:

BENCH PRESS

Same as above
then
10 MIN EMOM 4 reps @ 60%

WORKOUT:  SAME with appropriate mods