140415 ~ Bench & Deads!

Strength:

Bench Press

12 min to work up to 8RM

Then..

Deadlift

Every 90s x 3 min

5 x 55%, 65%, 75% **From 1” Deficit (stand on 10# Plates or scrap wood)

 Conditioning:

400m Run with plate (45/25#)

-then-

3 Rounds of:

5 Power Clean & Push Jerks (155/115#)
25 Wall Ball (20/14#) – Everyone Hits the 10’ Target!!
5 Muscle-Ups (or 10 MU Progressions)

-then-

400m Run with plate (45/25#)

 Cash Out:

6 rounds

3 Wall Walks + 30s Handstand Hold

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