Tuesday 092716

Warm Up
3 Rounds
10 Pull-ups
10 Hip extensions
10 Air squats
Then
8×3 Seated box jumps. Land lightly on the box. Be explosive. Use weight if able. You decide height.

Snatch
6×3 @70% – Drop and reset each rep
Full squat snatch. All sets at 70%.

Touch and Go Deadlift
3×5
Very moderate weight
The weight should never be a challenge to lift, only a challenge to lift perfectly. We will build slowly in weight throughout the next weeks so stay modest now. 60% will work.

Mainsite 081316
5 Rounds for Time
10 Clean and Jerks (155/105)
1 Legless Rope Climb

Accessory
4 Rounds
300' Prowler Run - Lighter weight - Down and back 2x.
Rest two minutes