STRENGTH
Deadlifts
3@70%
1@80%
3@73%
1@80%+
3@75%
1@80%+
WOD
A.M.R.A.P in 4 minutes of:
21/15 Calories (buy in)
15 Deadlifts - 35/25kg
10 Hang Power Snatches - 35/25kg
5 Overhead Squats - 35/25kg
4 minutes rest
A.M.R.A.P in 4 minutes of:
18/12 Calories (buy in)
12 Deadlifts - 40/30kg
8 Hang Power Snatches - 40/30kg
4 Overhead Squats - 40/30kg
4 minutes rest
A.M.R.A.P in 4 minutes of:
15/10 Calories (buy in)
9 Deadlifts - 50/35kg
6 Hang Power Snatches - 50/3...
WOD
60m Run
6 Over and Unders
100m Run
9 Over and Unders
200m Run
12 Over and Unders
400m Run
15 Over and Unders
200m Run
12 Over and Unders
100m Run
9 Over and Unders
60m Run
6 Over and Unders
STRENGTH
3 sets of:
15 Banded Rotations (each side)
8 Suitcase Deadlifts (each side)
15 Banded Pull aparts
1-2 minutes rest between sets.
STRENGTH
E.M.O.M x 12 minutes
Odds: 2 Front Squats
Evens: 4 Back Squats
*All sets @75% of 1RM Back Squat
WOD
400m Run
30 Back Squats - 40/30kg
30 Front Squats - 30/20kg
30 Overhead Squats - 20/15kg
400m Run
25 Strict Press - 20/15kg
25 Push Press - 30/20kg
25 Push Jerk - 40/30kg
400m Run
20 Single arm Dumbbell Hang Snatch - 22.5/15kg
20 Single arm Dumbbell Hang Clean and Press - 22.5/15kg