1 September 2015 1 September 2015
Tuesday 1 September 2015 '1 September 2015'

situps1. Warm-up level 2
a. 5×5 Romanian Deadlifts
b. 3×15 GHD Sit Ups
c.3 Rounds
200m run
12 Kipping Handstand Push Ups
2. Strength
Work up to ONE heavy set of 4 deadlifts
3. Oly
Pause power position snatch 7×2 @80-90% of the last clean rep you hit during test week
4. Met-Con
For Time
21-15-9
cal row
Thrusters 95/65lbs
Chest-to-Bar Pull Ups

Extra, choose a or b
a. Run 1.5 miles x 2
Rest 5-10 minutes
b.
Every :20 until failure
1 Strict Weighted Pull Up @ 100% 3RM.
Do not do more than 30 reps.

1. Warm-up level 1
3 Rounds
200m run
12 strict Handstand Push Ups
2. Strength
Work up to ONE heavy set of 4 deadlifts
3. Oly
Pause power position snatch 7×2 @80-90% of the last clean rep you hit during test week
4. Met-Con
For Time
21-15-9
cal row
Thrusters 95/65lbs
Pull Ups

1. Warm-up Base
3 Rounds
200m run
12 Push Ups
2. Strength
Work up to ONE heavy set of 4 deadlifts
3. Oly
Pause power position snatch 7×2 @80-90% of the last clean rep you hit during test week
4. Met-Con
For Time
21-15-9
cal row
Thrusters 75/55lbs
ring rows

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