Thursday 140821

Week 3 Day 4:

 Warm Up:

Seated Box Jump: find a max height

5 min Sled walks

10 min hips/hams and lower back

Main:

D.E. Box squats:  6 x 2 @ 75%, x 2 @ 77%, x 2 @ 80%

D.E. Deads: 5 x 1 @ 75%, x 1 @ 77%, x 1 @80%

 Assistance:

GHR: 3 x Amrap

Back ext: 3 x 25 20/10# 

Hypers: 3x25 

Band Abs: 3 x 25 reps

Rest 1 - 2 hours

WOD:

On going clock - at 0 min:

21-15-9

Power Clean 135/95

Ring Dip

 At 12 min:

 15-12-9

Deadlift 225/135

Hspu ( 4 inch/2inch)

 At min 20:

 12-9-6

Power Snatch 135/95

Bar muscle up

 Until 30 min:

Max distance on Rower

 Try and PR on each "WOD" 

For time

 AOD