"Always do what you are afraid to do." -Ralph Waldo Emerson

WEDNESDAY, 07NOVEMBER2017 - Work For Today
Wave 2/Week 6/Day 3

CONDITIONING - 20, 15, 10 Reps of
Pull-Ups or Inverted Rows
Dips or Handstand Push-Ups
Burpees

STRENGTH - Overhead Focus (Speed & Endurance) 
Set 1: 10 Chin-Ups or Inverted Rows
10 Log Clean & Presses Presses (Clean Every Rep) @ 60% Of your 1RM
:30 Seconds Hanging “L” Sit Holds
10 Vertical Medicine Ball Throws
Rest 90 Seconds and get right back to your Presses 

Set 2: 8 Chin-Ups or Inverted Rows
8 Log Clean & Presses (Clean Every Rep) @ 70% Of your 1RM
:30 Seconds Hanging “L” Sit Holds
10 Vertical Medicine Ball Throws
:90 Seconds Rest

Set 3: 6 Chin-Ups or Inverted Rows
As Many Log Clean & Presses Presses (Clean Every Rep) As Possible @ 80% Of your 1RM (Goal is at least 6)
:30 Seconds Hanging “L” Sit Holds
10 Vertical Medicine Ball Throws
:90 Seconds Rest

ASSISTANCE - 4 Rounds of the Following Giant Set
10 Z Presses
10 Bottom’s Up Kettlebell Presses (Each Side)
15 External Rotations
***No Rest between exercises.  Take :90 Seconds Rest after you have finished all 3 and get right back to it.
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