Tuesday 083016

Warm Up
3×10 Good mornings w/20 second hollow rock between each set
b. 4 Rounds
Overhead walking lunges with empty bar
10 Light KB swings

Deadlift
Work up to ONE heavy set of 3 deadlifts – Same as we have done the past few weeks, lift, control weight all the way to the floor, take your hands off the bar, put them back on and repeat. Try to beat your week 1 weight

Pause Low Hang Snatch
6×3 @70-80% of the last technically sound rep you hit last week – Drop, reset, and perform a perfect snatch DL between each rep.

Run
4 Rounds
Run 1200m
Rest 3 minutes

Pick 1
Metcon
10-9-8-7-6-5-4-3-2-1`
Hang Power Cleans (135/95)
Front Squats (135/95)
Jerks (135/95)

Pull Up
EMOM until failure
2 Weighted strict pull-ups*
*Start with no weight and work up by 5/2.5lbs each minute