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Wrecked Friday

20
Jun

Wrecked Friday

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SKILL

 

5 min AMRAP

 

5 MB Clean

10 KBS

15  Hollow Rocks

 

STRENGTH

 

In 17 min build to your 3-RM Deadlift for today

 

5 @ 50% of your goal 3-RM

3 @ 75%   ”  ”   ”

2 @ 85%   ” ”  ”

1 @ 90-95% ”  ”  ”

TEST 3-RM

 

REST 2 MIN btwn sets

 

In 17 min build to your 3-RM Strict Press for today

 

***Use the same scheme as before

 

WOD

 

AMRAP in 7 min

 

7 Push Press @ 60% of today’s 3-RM

7 Push Ups (games)

7 Squat Jumps (as high as possible)