18 Nov 2016

WARM UP:

REVIEW:  BENCH PRESS

Barbell warm up, add weight (5 MINS)

LIFT:  Bench Press (1:30 R btwn sets)
1 @ 80%
1 @ 90%
1 @ 95%
1 @ 100%

15 MIN EMOM 2 reps @ 80%

WORK:
8 MIN AMRAP
1 Power clean @ 80%
2 Push Jerk
200 m row

Rx2:  70%
Rx3:  any other weight

SILVERS:

Lift:  Deadlift
Workout:  8 MIN AMRAP
3 Deadlifts
200 m ROW