BS TRAINING DAY DOUBLE

WBS WOD #1: Strength Work:
1. Back Squat @41X0; 10x10 - increase wt by 5%
2. Power Clean Cluster 10x 1.1.1 /90sec (rest 10sec b/w REPS)
note: select a wt. heavy enough that you can't do a 3RM with it.
DO NOT DO GHD RAISES TODAY!

---rest 6-8 hours----

WBS WOD#2: Part 2 "NATE"

___________________________________________________________________

Liz Marshall

PART 1: 

1. Build to a Heavy 3RM in the Dead-Lift in 10min

2A. Power Clean Wave: 3,2,1,3,2,1,3,2,1,3,2,1 / 60sec (each wave must increase in load)
2B. Close Grip Bench Wave: 3,2,1,3,2,1,3,2,1,3,2,1 / 60sec (each wave must increase in load)

---rest 6-8 hours---

PART 2: AMRAP for 20min
"NATE"
2 Muscle Ups
4 HSPU
8 KBS 2pd/1.5






*post weights used and reps completed for met-con along with any modifications.