Wednesday 10-12-16

A. Muscle clean 

Work to a pretty triple 
B. Strict press 

1 RM 
C. Press NME 

Rest 10 minutes and perform at 85% of your 1rm max set of reps @ 3010
D. Pull up test – 

You have 3 options

a. 3x max effort bar rows @ chest height @ 3010, rest 3:00 between attempts

b. 3x max effort strict pull ups @ 3010, rest 3:00 between attempts

c. Find 1rm Weighted Pull Up 

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