9.25.14 – Metcon(Row,Run,PU)
September 24, 2014
9.29.14 – Lift and Metcon(BJ/PP)
September 28, 2014

Strength:

Fitness:
Three sets of:
Romanian Deadlift x 6-8 reps
Rest 60 seconds
Strict Press  x 5 -10 reps
Rest 60 seconds
Hollowbody Hold x 45 seconds
Rest 60 seconds

Performance.
Take 15 minutes and build to a heavy Clean and Jerk
* After your first 4 warm-up sets, complete 5-10 HSPU

Workout of the Day:
Complete as many sets of the interval until you complete 30 reps of:
60 seconds of 135/95 lbs Ground to Overhead (Clean and some varient of Shoulder to Overhead)
60 seconds rest