03.10.2014

FIND YOUR STRENGTH 

WARM-UP:  3 ROUNDS:
          5 Wall Squats 
          5 Air Squats
          5 Goblet Squats
          5/5 Walking Lunges (back knee touches the ground)
STRENGTH: 1.) 12:00 to find a heavy 3 RM (only if form allows)
          Back Pause Squats (:03 pause at bottom).
          2.) 12:00 to find a heavy 1RM (only if form allows)
          1 Power Clean + 1 Front Squat + 1 Push Press + 1 Jerk.
WOD: AMRAP 12:00
     5 Deadlifts 225/155# (or 40%)
     10 Push Press 75/55# (or 45%)

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