1/29/13 - TUESDAY

WARM-UP

Burpee - 30
Mobility

2 Rounds

50 lb KB Snatch - 20
Wall Climb - 4

STRENGTH

5 Rounds

Deadlift Ladder - 3RM
Bench Press Ladder - 5RM
Rest 2 min

Note: Perform Deadlift and Bench Press as a Super Set. Work up to a 3RM Deadlift and 5RM Bench Press on the 5th set. If you reach your RM before the 5th set, drop weights enough to get at least 3 or 5 reps - in this case do 3+ Deadlifts and 5+ Bench Press for Max Reps on the last set.

MET-CON

3 Rounds for Max Rep & Time
75 lb Hang Power Snatch - 7
Strict Pull-up - MR
75 lb Hang Power Snatch - 7
75 lb Shoulder Press - MR

ASSISTANCE

2 Rounds

Lateral Raises - 15-20
JM Press - 12-15
Reverse DB Flies - 15-20
135 lb Calf Raise - MR