WOD: Monday, October 28, 2013

(A) Clean Deadlift 4x2 @ 60, 70, 75, 80% of 1RM Clean

  • Rest 1 minute between sets
  • Remember, we are emphasizing bar path excellence on all clean and snatch deadlifts, not heavy weight that you cannot yet get to shoulders or overhead.

(B) Find a 5RM Push Press in 15 Minutes 

(C) Push Press 3x5 @ 85% of 5RM from Part (B)

  • Rest 2 minutes between sets
  • Do not attempt reps you are not convinced you will finish. Instead, cut the set short

(D) For Time: 18-15-12

  • Kipping Pull-Ups (Sub: 12-10-8 strict Banded Pull-Ups ... Not recovered from Friday's Pull-Ups? Sub: 18-15-12 Light Barbell Rows)
  • Russian KB Swings 1.5/1.0 (Comp: 2.0/1.5 American KB Swings)