18 Nov 2013

Warm Up:
Dynamics
Squat Therapy
Shoulder Mobility
Burgener (oly)

*THIS WEEK YOU WILL BE ALLOWED TO ATTEMPT A NEW PR*

GZ:
2 x 1 min Plank
2 x 20 Med ball twist
2 x 25 weighted sit ups

2 x 15 Front Rack weighted barbell lunges (45/65)
2 x 10 Broad Jumps

POWER:
2-2-1-1 Bench
(80%-90%-95%-100%)
1 set (3 attempts) at one true max rep (try only one weight, if you succeed, do not increase load or continue with other reps.  If you PR on the first attempt, shut it down)

15 MIN EMOTM - 2 reps at 80%

OLY:
4 x 1 Clean
(80%-90%-95%-100%)
Same attempt for PR rep

15 MIN EMOTM 2 reps @ 80%

WOD: (ALL)
20 MIN AMRAP (reduce if running out of time)
7 HSPU (box)
7 Thrusters (95/65)
7 K2E
7 Deadlifts (50%)
7 Burpees
7 KB Swings
7 Pull Ups (Band=strict, unbanded = kip)