WORKOUT 041211

Part 1. 

Strength:  
Behind the neck Push Press
3x3 build up to a tough last set of 3
Rest as needed
+
Strength Endurance      
3 rounds unbroken (don't put the bar down)
45 lb thrusters x 25 (fast pace focus on speed through hips and ext at the top)
Rest 4 min between rounds
+
Oly Strength: 
Clean grip low pull from floor (with straps)
3x3 at 110% of you clean 1rm
Rest as needed

Cool down static stretch / Row for 5 min at a slow pace / Mobility / Eat.

Part 2.

Training:
4 rounds (time each round)
3x Rope climbs (sub 25 pull ups)
15x Games Pushups
250m Row
               Rest "active" for 5 min between rounds
+
Training:
4 rounds
15x Back Extensions
Rest 1 min between rounds

Cool down static stretch / Row for 5 min at a slow pace / Mobility / Eat.

Rest and recover at least 4+ hours between Part 1. and Part 2. 

POST LOADS AND TIMES TO COMMENTS.