Strength
Deadlifts

5-5-5-5-5

3. Met-Con
3 Rounds For Time:
20 Deadlift 245/165lbs
25/20 Calorie Row

extra 5 rounds of light and fast sled pushes.

Strength
Front Squats
7-7-7-7-7  try for 70%+ for all sets
Wod
For Time:
21-15-9
Hang Power Clean 155/105lbs
Bar Facing Burpee
Chest to Bar Pull-Ups (sub regular pull ups ==> jumping pull ups ==> ring rows.. whatever movement you can keep a steady pace with

Pick a weight that you can keep moving with.

12/28/16

Strength
5×3 Power Position Power Hang Snatch

For time: Time Cap 25min
500m Row
50 Deadlifts 95/65
50 Hang Power Snatch 95/65
50 Over Head Squat 95/65
50 Push Press 95/65
500m Row

Strength Bench 7-7-7-7-7

WOD

5 rounds

12 wall balls

9 KB swings

7 sumo high pulls 135/95

Run 400m

NO 5AM OR 6AM TODAY

Strength-back squats 5 sets of 7. Higher weight than your sets of 10 last week. 70 percent or a little higher.

WOD-

“The Chief”

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles