Wednesday 052516

Warm Up
Row 500m
20 Empty bar good mornings
20 Empty bar thrusters
20 Empty bar good mornings
Row 500m

Deadlift
Work up to 4 heavy deadlift singles*
*The main reason for doing all of those no bounce deadlifts was to develop the understanding and ability for the initial leg drive that extends the knees back out of the way and gets the bar moving. If this isn’t happening in your heavy singles today, work down. Just like the oly work yesterday, you may go really heavy if the form allows. Do not revert back to old habits to pull a new 1RM.

Metcon
3 Rounds for TIme
15 Chest to Bar Pull Ups
10 Deadlifts (275/185)
15 Box Jumps (24"/20")