7.13.18 Friday

PERFORMANCE
A. Press + Push Press Prep
Pez Dispenser x 3 reps
Strict Press x 5 reps
Dip Hold x 3 reps
Push Press x 5 reps
B. Five Sets:
Clean Grip Romanian Deadlift @22X1 x 5 reps
Rest 30 seconds
Behind Neck Push Press + Overhead Squat @22X1 –  – 2+2×2 sets, 1+1×3 sets
Rest 90 seconds
C.  “3rd Degree Burn”
Complete as many rounds and reps as possible in 12 minutes
30 Double Unders
20 Wall Ball 20/14#
10 Power Clean 155/105#
D. Decompression x 1-2/side
FITNESS
A. Clean Grip RDL Prep
Band March x 30 seconds
Clean Grip SL RDL x 3/leg
Clean Grip RDL @22X1 x 5-7 reps
B. Five Sets:
Clean Grip Romanian Deadlift @22X1 x 5 reps
Rest 30 seconds
Strict Press + Push Press – 2+2×2 sets, 1+1×3 sets
Rest 90 seconds
C.  “3rd Degree Burn”
Complete as many rounds and reps as possible in 12 minutes
30 Double Unders or 60 Singles
20 Wall Ball
10 Power Clean
D. Decompression x 1-2/side

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