10.24.14 – Lift and MetCon
October 23, 2014
10.28.14 – Press/Pull and MetCon(40/25repChipper)
October 27, 2014

Strength:

Fitness:
4 Rounds
Back Squats x 6-8
60 Sec. Rest
Plank Hold x 30-60 Seconds
60 Sec. Rest
Jump Rope x 60 Seconds
60 Sec. Rest

Performance:
Back Squats
10 @ 65%
8 @ 75%
6 @ 80%
4 @ 85%
3 @ 90%
2 @ 95%
* Rest 2-3 Minutes between Sets

MetCon:
10 Minute AMRAP (Score is total reps)
* 10 Minutes to climb the ladder of the following couplet
1 x Bar Complex*
2 x T2B
2 x Bar Complex
4 x T2B
3 x Bar Complex
6 x T2B
4 x Bar Complex
8 x T2B
………. and so on.

* Bar Complex = Deadlift +  Hang Power Clean + Front Squat + 2 Push Press