Saturday 082016

Warm Up
3 Rounds
25 Band Pull Aparts
12 Box Step Ups holding Wall Ball overhead
8 Ring Rows

Bench Press
5×5 @72.5% – Slow on the way down, explosive on the way up.

Neutral Grip Dumbbell Strict Press
Beat your score from all three rounds last week
Do a max effort set, put the dumbbells down and take 15 deep breaths, do another max set, put the dumbbells down again and take 15 deep breaths, do one more max effort set. Three sets total of as many reps as you can do with 15 deep breaths as rest. If you do 10 or less reps on your first it’s probably too heavy, 20+ too light.
*Courtesy of MisFit Athletics

Pause Power Position Squat Clean
7×2 @80-90%
Drop, reset, and perform a perfect clean DL between each rep. Jerk the last rep of each set.

Metcon
20 Rounds
3 Clean and jerk 185/125lbs
6 Burpees to 12″ target
9 Wallballs 30/20lbs
- True 12" target.
.....Remember this one?!?
Last done on 090515

Skills
AMRAP 7 minutes
2 Strict 2″ deficit HSPU
4 Box jump-overs 30/24″
3 Strict 2″ deficit HSPU
6 Box jump-overs 30/24″
4 Strict 2″ deficit HSPU
8 Box jump-overs 30/24″
Start back over at 2 and 4, do not keep climbing after 4 and 8.