Wednesday 9/6/17

Weightlifting
Freeze Clean + Clean
6 sets x 1 + 1 reps @ 99, 101, 103, 105, 107.5, 110 kg


Accessories
Back Squat (0:0:X:1)
4 sets x 4 reps @ 155, 175, 195, 215#

10 - 8 - 6 - 4 - 2
Kettlebell Strict Press (26s)
GHD Hip Extension (30# DB in chest)

2:30

10 - 8 - 6 - 4 - 2
Kettlebell Front Rack Walking Lunge (53s)
Strict Chest to Bar Pull Ups

5:54


Conditioning
20 m Bear Crawl (20# DBs)
2 Rope Climbs
20 Russian Twists (20#)
20 m Kettlebell Front Rack Carry (70s)
15 min AMRAP

4 rounds