8-5-2015

STRENGTH

Front Squat:

4 @75%
3 @77.5%
2 @80%
1  @85%

3 @80%
2 @85%
1  @87.5%

2 @87.5%
1  @90%

HIGH SKILL/EXPLOSIVE DEVELOPMENT

Part A:

6 Sets

1 Haulting Clean DL top of knee + 1 HH Squat Clean @:

Set 1 - 65%
Set 2- 65%
Set 3- 70%
Set 4- 70%
Set 5- 75%
Set 6- 75%

Part B:
 

5x3
Seated Box Jumps 
2x24/20
2x30/24
1x36/30

WOD

             3RFT
100m Farmers Carry 70/50
3 x complex
Each rep through the complex must be UB, similar to the bear complex. 

Complex:

4 K2E
3T2B
2C2B
1 Bar MU


Notes:

If you break either the complex or the farmers carry 7 rep burped penalty