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Strength: FS / BS - 60% x 5, 70% x 3, 80% x 2, 90% x 2, 95% x 1 *Those of you that have been doing all the extra (all the squatting and extra Oly work) these past eight weeks will do Back Squat today.
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DL - 65% x 5, 75% x 4, 80% x 4, 85% x 4
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Prep Work: Go over Muscle Up or C2B Pull Up standards - (if time permits) ---
WOD: 5 Min AMRAP (RX+) (Testing - You should be going all out on this.)
5 Muscle Ups
10 Power Cleans - 155/105
or
5 Min AMRAP (Rx)
5 C2B Pull Ups
10 Power Cleans - 135/95
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Accessory: Glute Ham Raises - 3 x 10-12 Reps