Strength: Back Squat Take 90% of 1RM
MUST DO Warm up sets before working sets
1x6@70%
1x6@ 80%
1x3@ 90%
1x2@95%
Pull ups in between Back Squats
Negatives
0-5: 5,4,3,3,2
5-10: 10,9,8,7,6,5
Conditioning:
4 rds
200m Run
5 Front Squats @ 75%
20 Planking High Five (Left right is one)
Partner WOD: Split Reps 10 Pull ups/Ring Row 20 Push Press 30 OH Lunges 40 Back Squats 50 Weighted Sit ups
Strength: 10 min AMRAP 1 Deadlift 1 Hang Power Clean 1 Hang Squat Clean 2 Push Press Conditioning: 4 rounds 30 Dubs 20 Alt DB Snatches (50/35) 10 Wall balls 5 Chest to bar pull ups
Strength: Bench Press 1x8 @ 65% 1x8 @ 70 % 1x6 @ 80% 1x6 @ 85% Bicep curls 3 x 12 Tricep Curls 3 x 12 Conditioning: For Time 21 Power Cleans (135/95) 21 HSPU/Kneel and Press 400m Run 15 Power Cleans