5 Rounds of:
12 KB Snatches 24/16kg
9 Deficit HPSU
6 Bar MU

http://warriordash.com/register2011_norcal.php

#Strength
9 @ RPE 9; 1/3 load drop (-15%) of:

• BB incline bench press

#Strength
1 @ RPE 7, 1 @ RPE 8, 1 @ RPE 9, 1 @ RPE 10 of:

• BB deadlift

do 5 sets of 5 reps

WU for 5 min
Skillwork: HSW practice for 15 min

A.
Three sets of:
Tall Box Jump x 1.1.1.1.1 best 20 + 10 kg plates
(rest 10 seconds between jumps, step down to a smaller box between reps)
Double-Unders x 40-50 reps
Handstand Walk x 10-15 Meters > HS wallruns ntw 12-15 taps

B.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 1 rep @ 90-95%
*Sets 5-8 – Find new 1-RM
Rest 2-3 minutes

C.
Take 15 minutes to build to today’s 1-RM Clean & Jerk
25 35 40 45 50 55 60 62.5 j x. x.
D.
For time:
Row 2000 Meters
40 Burpees Over the Erg > kipping HSPU from 5 kg plates x 20 reps
20 Overhead Walking Lunges (175/115 lbs) > 40 kg

Result: 16.32
165/192

#Strength
2 @ RPE 9; 1/2 load drop (-15%) of:

• BB back squat

#Strength
1 @ RPE 7; no back off of:

• BB back squat

#Strength
6 @ RPE 8; 2/4 repeat of:

• BB Pendlay row

Neighborhood run