Strength & Conditioning: 13 November 2015

Strength:

A) 2x608 RDL.  Take time (at least 3 good warm up sets) to work up to 2x6-8 of Romanian Deadlifts.  Start movement from top, no need to touch ground with bar.  Focus on controlled descent and tension on hmstrings.

B) 5x2 Clean Pulls. Remember arms stay straight, focus on explosive upward movement.  Try to compare weights against october 9th.  Rough weight should be about 110% of Clean 1RM. Look for fat movement and good positions.

WOD:

A.
Against a 3-minute running clock, perform the following for max reps:
Run 400 Meters (2 Laps)
ME Push Ups
Rest exactly 2 minutes, and then . . .
B.
Against a 3-minute running clock, perform the following for max reps:
25 KBS (24/16)
ME Pull-Ups
Rest exactly 2 minutes, and then . . .
C.
Against a 3-minute running clock, perform the following for max reps:
15 Burpees
ME KB Clean and Jerk/Press (24/16)
Rest exactly 2 minutes, and then . . .
D.
Against a 3-minute running clock, perform the following for max reps:
Run 200 Meters
ME Jump Rope (1 DU = 3 SU)
Score= total ME