16 Dec 2016

Warm up:  Upper body lift prep and shoulder prep

REVIEW:  Bench Press

LIFT:
2 @ 70%
2 @ 80%
2 @ 85%
2 @ 90%

1:30 rest btwn rounds

L.A.T. :  Target 45 reps, 8-10 Rep Range, 45 sec rest

WORK:
Complete as many rounds as possible in 20 mins of:
10 Thrusters, 115/75 lbs
3 Rope Climbs
15 Box Jumps, 20/16 in

Rx2:  With a partner, rx standards

Rx3:  alone, lighter weight and mods

SILVERS:
LIFT :  DEADLIFT with 15 EMOM 2 reps @ 80%

WORK:  Same as above, appropriate mods