05/01/2016

TUESDAY – 05/01/2016

Strength (Deload week):

1) Clean and jerk: 10 rounds – Every 2 minutes, complete:

-1x squat clean + 1x split jerk (Start at a moderate weight and work up to a max for the day)

2) Push press: Warm up, then:

-55%x 5 reps, 60%x 5 reps, 65%x 5 reps.

Work Capacity: Complete each of the following for time:

1) 21-15-9 reps of:

-Deadlift (142/101)

-Ring dips

*Rest 3 minutes, then,

2) 9-6-3 reps of:

-Clean (101/70)

-Bar muscle up

*Portion 1 and 2 are to be scored separately. Note your times for each in comments. Scale as needed.

Core: For time:

-100m 2-arm KB overhead walk (2x 70#-53#KB/2x 53#-35#KB)

-100m 2-arm KB front rack carry (same KBs used for OH walks)

*Choose a weight that is tough, but doable. Be smart…if you feel the KBs getting outside of your base of support or shoulders, drop it!  Do not blow out a shoulder trying to save a piece of metal from hitting the deck.