081014

O-LIFT:
Clean- work up to a 3rm in 10 minutes.
Then 1 set of max reps @90% of 3rm.

STRENGTH:
1a. Press
1x5@ 75%
1x3 @ 85%
1x Max Effort @ 95%
All based of 3rm

1b. Weighted pull-ups/row x3

MET-CON:
4 rounds for time
10xToes to Bar
15x O/H squat 40/30kg