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Strength: FS / BS - 65% x 5 x 2 sets, 70% 5 x 2 sets*Those of you that have been doing all the extra (all the squatting and extra Oly work) these past seven weeks will do Back Squat today.
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DL - 60% 5 x 4 sets
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WOD: On a 4 Min Clock - Complete as many Rounds and Reps as possible
15 Calorie Row
15 Toe 2 Bar
15 Wall Ball - 20/14
15 Power Cleans
15 Chest 2 Bar Pull Ups / 5 Ring Muscle Ups
2 Min Rest Repeat!!!!
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We've discussed most of what's in the below video before. But here it is all at once. Please watch.