WEDNESDAY (27 JAN 2016)

Warm-up	Run Stair Loop Or Run 3 laps in Hayes -20 Lunges (F & B) -20 Air Squats -5 Inch Worms -10 Burpees -Hip Stretching -PVP DL Practice
Location	Outside 3rd Floor WR
Strength / Skill	Dealift / Press
Location	3rd Floor Gym
Beginner	Establish 5 RM for Dead Lift THEN 3x5 Strict Press
Proficient	Deadlift x5 @ 60% x5 @ 70% x5 @ 80% THEN Strict Press x5 @ 60% x5 @ 70% x5 @ 80%
Competitor	Deadlift x5 @ 65% x5 @ 75% x5 @ 85% THEN Strict Press x5 @ 65% x5 @ 75% x5 @ 85%
WOD Location	3rd Floor Weight Room
Equipment	In Room
Beginner Level 1	30 x Clean & Jerk (115/75)
Proficient Level 2	30 x Clean & Jerk (135/95)
Competitor Level 3	30 x Clean & Jerk (135/95) or (155/115)
Substatutions / Notes	30 Clean Then 30 Push Press from rack if C&J not ready