140507 – To be a Rock and not to Roll

robert_plant

Top 5 rock vocalists

5.  Phillip Anselmo

4.  Lane Staley

3.  Rob Halford

2.  Chris Cornell

1.  Robert Plant

 

Modified Outlaw Power (428)

BBG

1) EMOM for 3 sets 5x UB Hi-Hang Snatch.  Heavier than last week.

2) 10min to est 3RM Hang Power clean

Strength

1)  E2MOM Deadlift.3x @70%, 3x @80%, ME @90%.  Remember, we are working % off a TRAINING MAX, NOT YOUR 1RM.

E90S alt between…

2a)  Pendlay Row 5x.  AHAP.

2b)  Kang Squat 5x.  AHAP, but PERFECT.

Conditioning… 7min cap

21, 15, 9 of…

OH Squat @115/78#

Bar-facing Burpee

*100m SPRINT after each set of Burpees… 3total.

CFV Wednesday WOD

“Nasty Girls”

3RFT of…

50x Squats

7x MUp or 14x C2B

10x Hang Powerclean @135/95#

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