5 October 2016 5 October 2016
Wednesday 5 October 2016 '5 October 2016'

pat1. Warm-up
4 Steady Rounds:
:30 of Banded Good Mornings
:30 alternating Jumping Lunges
10 Burpees

2. OLY
Split Jerk – 6×3 @70-75% of your 1RM

3. Met-Con
AMRAP 9 Minutes:
Climb the Ladder
2 Sumo Deadlift High Pull 95/65lbs
2 burpees
4, 4, 6, 6, etc…

4. Extra
Back Squat – Work up to a heavy single close to 90% of your 1RM
Then
5×3 @82.5% of your 1RM

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