31 Oct 2016

Warm-up:

Lower body lift prep
Mobility

Lift:

Power Clean or Deadlift

3 @ 60% of 1RM
3 @ 70%
3 @ 75%
3 @ 85% (advanced - 3+ @ 85%)

10 min EMOM - 4 reps @ 60%

WORK:

"Werewolf Bar Mitzvah"

For 20 minutes:

40 second double under
20 second rest

*for every missed DU, 1 burpee penalty*

Rx2: No burpee penalty
Rx3: Single skips; no penalty

SILVERS:

Lift: Bench Press(same rep scheme as above)
Work: Same as Rx3