Monday 140407

We are going to be on an 8 week wave. The priority for Monday and Tuesday is to go for a specific Strength based max. The remainder of the week will be weightlifting for volume and technique.

Warmups:
I will no longer post warmups as you all have the tools and intuition of what to do. If by chance I post a warm up make sure to do it!

A:

Front squat max unless you did a back squat max on saturday in which go for a max back squat

B:

Back Squat: 65% x 10 x 3 sets

C:

Block Snatch: 70% x 3 x 5 sets (start bar around knee height)

D:

Deficit Snatch Pull : 90% x 3 x 3 (2-3 inch)

WOD:

Filthy 50:

Box jump
Jump pulllups

Kbs
Walking Lunge 
Kte
PpBack ext.
Wallball
Burpee
Dubs

For time

AOD