10.10.13 "Focus"

SWOD:

Bench - 4x5@75% of your 1RM

Ring Dips - 4x8

V Ups - 4x8

-Coach Casey

WOD:

7 min AMRAP

10 deadlift (115/75)

10 push press (115/75)


Advanced, Adapted from THE OUTLAW WAY:

BBG

1) 10 minutes to establish a Max UB 3-Position Power Snatch (floor, 2″ from floor, top of knee – this should be performed as an unbroken complex).

2) 10 minutes to establish a Max UB 3-Position Power Clean (floor, 2″ from floor, top of knee – this should be performed as an unbroken complex).

3) 10 minutes to work to a near maximal Jerk Triple from rack (each rep may be dropped).

4a) 4X3 Clean Pulls from blocks (bottom of the knee) @ 110% of max Clean – rest 60 sec.
4b) 4X5 Behind Neck SN Grip Push Press – heaviest possible, rest 60 sec.

Conditioning

“Granite Games 6.1″

For time:

Run 400

-then-

21-15-9 of:

Wall Balls 20/14#
C2B Pull-ups

-the doll