Friday. 9.18.15

MOB: Full Body Mobility
WU: Review deadlift and power clean

S: Power Clean. 20:00 to a 2RM.
C: 21-15-9 reps for time of at 70% of today’s 2RM:
Deadlift
Hang Power Clean

THIS WORKOUT HAS A 10:00 CAP!

LII: 15-12-9 reps at rx’d weight.
LI: Weight of choice. Rep scheme of choice.

PWMOB: Stretch hamstrings, forearms and hip flexors. Rollout lats and shoulders.

Chisel:
S: 5 rounds of: 10 burpees + 20 sledgehammer strikes per arm. Rest 2:00.
C: 21-15-9 reps for time of:
Suitcase KB Deadlift
KB hang power clean (You can do one arm singles or do both arms at the same time. Accumulate 21-15-9 reps each arm.)

Advanced: Same.
Endurance: Same.
The Mar: 5 rounds of:
Max KB swings in :30
Full recovery

M2B:
S: DB bench press. 5 sets max reps in :30 work/2:30 rest.
C: 21-15-9 reps of:
KB deadlift
KB swing

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