30 July 16

Warm up

Tall clean + Tall jerk - 5, 4, 3, 2 build weight

A. E2M8M Strict press + push press x3 + jerk

E2M8M Push press x2 + jerk

E2M8M Jerk

(first set should be a tough strict press. Focus on pushing yourself underneath the bar)

B. Work up to a heavy Overhead Squat (OHS) in 15 min

C. For time: 20 reps OHS @75% of heavy single from today

D. 3 sets

15 Deadlift 225/155

15 Burpees

15 Cal AB

rest 2-3 min

. 3 sets

100' heavy farmer carry

100' bear hug carry

rest as needed