8-27-17

1. Warm-up
Floss Quads
(Just above the knee)
Then
3 Steady Rounds:
15 Light Push Press
Run 200m

2. Strength
Strict Press
2×10
Then
1 Rep every :90 for 12 Minutes
AHAP

2x10 at 95, 115

1 reps at 135, 155, 165 x 4, 175, failed 185

3. OLY
Pause Power Position Clean Warm Up
4×3 @ 40-60% 1RM
Jerk the final rep of each set
Drop and Reset each rep

135

Then
Hang Clean (above knee)
Every 2 Minutes for 12 Minutes
3 Reps @ 70%+
Drop and Reset each rep
Jerk the last rep
NO FAILS

165

4. Bitch Work
Row 200/150 Calories
:20 Sprint
:40 Slow

Time: 10:19

First 100 in 4:35.