17 Oct 2016

Warm-up:

Hinshaw
Lower body lift prep
Mobility

Lift:

Power Clean or Deadlift

2 @ 72% of 1RM
2 @ 80%
1 @ 85.5%
1 @ 90% (advanced - 1+ @ 90%)

15 min EMOM - 2 reps @ 72%

WORK:
Note you have the option to row this if you do not want to run outside Rx: 8 x 400m sprint (2 min rest between rounds)

Rx2: 6 x 400m  sprint (3 min rest between rounds)

Rx3: 4 x 400m rower (3.5 min rest between rounds)

Silvers:

Lift: Bench Press (same scheme as above)

Work:  8 x 400m row; 2 min rest between rounds