TUESDAY (07 JUNE 16)

STRENGTH:

In 10 reps or less build to today 1RM Deadlift.



WOD

HEAVY:
3 Rounds for time:
9 x Reps Dead Lift (50% of the daily 1RM you established).
6 x Bench Press (70% 1RM).
3 x Clean (Use dead lift weight)*

*If you cannot clean 50% of your DL 1RM then adjust the weight for the DL & Clean to (80-85% of your 1RM clean).

Recovery 10 Minutes: Then...

LIGHT
3 Rounds for time:
3 x 15' Rope Climb* (Use middle mark on ropes in Arvin).
3 x Laps Hayes track*
25 x Push-ups.
25 x Sit-ups Ab-mat.

*On the 3rd rope climb get off on the shelf and run 3 laps.  When you finish the 3rd lap come back down the rope and complete the push-ups and sit-ups on the floor of Hayes gym.