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)
Strength: Bench Press 5x6 @ 75-80% Bicep Curls 3x12 Tricep Ext: 3x12 Conditioning: 12min AMRAP 200 Meter Run or 50 Dubs 14 Alt Dumbbell...
For Time: Partner WOD 60 Power Snatches (95/65 lb)(75/55) 60 Burpee Box Jump Overs (24/20”) 20 Pull ups 40 Power Cleans(115/85 lb)(96/65)...
Strength: Deadlift 4x5 @ 75-85% Conditioning: 15min Amrap 5 Heavy Deadlifts (245/185)(225/155)(205/135) 20 Alt DB lunges (10 per...