Happy Birthday to me!!!!
Strength: Back Squat 5x3 (add 5-10lb from last week)
Single Arm DB Row 3x10
Its my birthday and we will Deadlift if I want to!!!! ;-)
Conditioning:
4 Rounds for Time (20min total) • Every 5 Min - complete 1 Round as fast as possible • 10 Unbroken Deadlifts (225/155)(185/135) 100 Dubs or 200m Run 10 Unbroken Deadlifts • Rest remainder of 5 Min
Strength: Shoulder Press 8@ 55% 5@ 60% 3@ 70 % 2@ 80 % 2 @ 90 % 1 @ 95 % Conditioning: 12 Min AMRAP 6 Power Clean 6 Push Jerk 4 Lunge/Lunge + Squat (115/75)(95/65) (Bar can be in front rack or back
30 min AMRAP: Partner WOD 80 Dubs 40 Front Squats (125/85)(115/75) 32 DB Snatches (50/35)(40/25) 20 Pull ups 1000m row Split reps evenly
Strength: 10min EMOM 1 Snatch Grip Deadlift 2 Hang Power Snatchs 2 OHS Conditioning: Snatch DT 5 rounds for time: 12 Deadlifts 95/65 lbs 9 Hang Power Snatches 6 Overhead Squats