Saturday 090316

Warm Up
3 Rounds
Row 250m
10 Box step-ups
5 Inchworms
12 Hip Extensions

Bench press
No Bounce – 5×5 @77.5% – Slow on the way down, explosive on the way up.

“Rest Pause” Neutral Grip Dumbbell Strict Press
Add 5lbs and match or beat your score from week 1.
-Better to get less reps but keep a neutral spine then to gut it out but go slinky in the back.
*Courtesy of MisFit Athletics

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

Skills
20 6/4″ Deficit strict HSPU for time*
*Row 150m every time you break the set

Metcon
15 Power Cleans (225/145)
30 Bar Facing Burpees
60 Wallballs (30/20)