march 11, 2015

 Accessory/Strength: [As athletes have numbers from previous weeks, these lifts should be going up- they should be starting heavier than they did last time and hopefully pushing their limits – obviously they still need to back off if form fails or they fail to finish all reps in a set]
         Front Squat 5x3 [start @ 80% 3RM]
          Push Press 5x3 [start @ 80% 3RM]
[Protocol: OTM 10:00 alternating movements; add weight each set unless failing reps or form]...
WOD:
      15 HR Push-Ups
        9 Pull Up
       3 Bear Complex 135/95 [Today’s Standard: Ground to OH passing through a front-squat, back-squat, OH. May Power-clean, front squat, jerk, etc. Or may full clean/thruster to OH or any combination that results in G2OH passing through a full front squat]
AMRAP: 12:00