Thursday 4.17.14

Warm Up:
- Foam Roll
- Rotator Cuff Drills
- Hip Circle

Strength Training:
Deadlifts:
- Warm Ups:  155x5, 245x4, 335x3, 425x2 515x0
- Work Sets:  485x1, 445x3, 395x7 (stay on sets 1 and 2, go up 5 lbs on set 3)

Weighted Ring Dips:
- Warm Ups:  0x5, 25x4, 50x3, 75x2, 100x1
- Work Sets:  45x 5, 5, 5, 5, 5 (go up 2.5 lbs)

Clean Pulls:
- 280x 5, 5, 5 (touch and go, go up 5 lbs)

Conditioning:
AMRAP in 10:00:
- 10 Deadlifts @ 255
- 5 Handstand Push Ups
- 30 Double Unders:
Score:  3 rounds + 10 DL's and 4 HSPU's