Wed 2/2

Black TP
Objective:  Strength

warmup: 4 rounds
6x hanging squat cleans
6x dumbell push press @ 25lbs
200m run
6x shoulder dislocates

1) 5 rounds
3x squat clean @ 85% or Difficult but doable
6x swing
pigeon

2) 6 rounds
5/5x walking lunge with dumbells - start at 25# then increase DBD
2/2x jumping lunge - explosive
2/2x Floor angel

3) 6 rounds
10x military press - strict - start @ 65# then increase DBD
5x pullups
3x squat to stand

Comments:
A common question I hear during training sessions is "how much weight?"

You'll often see "DBD" on the programming.  This stands for "difficult but doable."

That means that you need to use enough weight to make the set worth doing.  There is no set loading scheme.  If you are an experienced athlete then you'll have an idea of where to start.  Sometimes you'll find the right number in round 1, other times it may take 4-5 rounds.  Make note of your lifts so next time you can get to the right load quicker.

If you are following this from afar then what I expect is you to "own" each rep.  Owning a rep means you stomp the shit out of it.

Clean - crisp - and with some authority.    

If your reps start getting sloppy then drop weight.  It is never acceptable to have shitty form.