MON24JUL2017

WOD

Strength
2 Position Clean (below knee + floor): Build to max for the day

Conditioning
For Total Time (15 min cap):
3 Rounds:
10 Burpees over Bar
10 Toes to Bar
—-
Rest 2 minutes, then…
—-
3 rounds
15 Deadlifts (135/95)
7 Pushpress | R+ HSPU

Extra

Before
FS: APRE – 3/4 weeks
Set 1-50% of predicted 3rm/6 reps
Set 2-75% of predicted 3rm/3 reps
Set 3-Max Reps of predicted 3rm
Set 4-Max Reps at Adjusted weight dependent on reps in set 3 as below
****
Weight Change Based on Reps in set 3
Reps – Weight Change
1-2 – Decrease 5-10#
3-4 – No change
5-6 – Increase 5-10#
7+ – Increase 10-15#

50 alt. pushup hold shoulder taps

4 min. tabata – HS hold facing wall

After
4 min. tabata – Hollow rocks

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