June 26 2015

Strength

Deadlift
Warm-up sets: 55% x 3, 65% x 2, 75% x 2, 80% x 1, 85% x 1
Work sets: 90% x 1 x 4 sets
Strength Assistance

5 Strict Toes to Bar after each warm-up set
WOD

AMRAP in 12 minutes:
6 Hang Power Cleans (135)(83)
12 Wall Balls
24 Walking Lunge Steps

June 24 2015

Strength

Clean & Jerk
Warm-up sets: 55% x 3, 65% x 2, 75% x 2, 80% x 1, 85% x 1
Work sets: 90% x 1 x 4 sets
Strength Assistance

5 Broad Jumps after each set
WOD

“Machinehead”
For time:
Row 500m
100 Double-Unders
50 Burpees