141024 Outlaw (deload) + Aspiring Champions

Warm up:
5 min DROMs
10 35# KB Goblet squats

Power:
1) High Bar Back Squat 4 x 2 @ 65% (155)
2) Bench Press 4 x 2 @ 65% (130)

Conditioning (@ Aspiring Champions):
For time:
10-9-8-7-6-5-4-3-2-1 of
Squat Clean Thrusters 95/45 (95)
TTB
Time: 19:51

131124 Deadlift

Warm up:
5 min Airdyne
5 min DROMs

Strength
Deadlift 5RM
#215

BB Gymnastics
Snatch Pulls #135 x 5 x 5

Metcon
3 Rounds for time of:
Squat Clean Thrusters #95 x 10
Work : Rest = 1:1
Time: ~7:00