7.6.18 Friday

PERFORMANCE
A. Push Press Prep
Pez Dispenser x 3 reps
Strict Press x 5 reps
Dip Hold x 3 reps
Push Press x 5 reps
B. Four Sets:
Clean Grip Romanian Deadlift @22X1 x 5 reps **Building Each Set**
Rest 30 seconds
Behind Neck Push Press + Overhead Squat @22X1 (1+1) **Build to 1RM in Complex today**
Rest 2 minutes
C. “OCF Tester #3” 
Five Rounds for Time:
15 Wall Ball
15 Power Clean
**Rx’d – 95/65#. 20#/10ft. 14#/9ft
Scaled  -75/55# 14#/9ft, 10#/9ft**
D. Decompression x 1-2/side
FITNESS
A. Push Press Prep
Pez Dispenser x 3 reps
Strict Press x 5 reps
Dip Hold x 3 reps
Push Press x 5 reps
B. Four Sets:
Clean Grip Romanian Deadlift @22X1 x 5 reps **Building Each Set**
Rest 30 seconds
Strict Press + Push Press (1+1) **Build to 1RM in Complex today**
Rest 2 minutes
C. “OCF Tester #3” 
Five Rounds for Time:
15 Wall Ball
15 Power Clean
**Rx’d – 95/65#. 20#/10ft. 14#/9ft
Scaled  -75/55# 14#/9ft, 10#/9ft**
D. Decompression x 1-2/side

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