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Wednesday

29
Apr

Wednesday

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SKILL

 

3 Rounds of:

 

30-40 DU’s or 1 min practice

2 x (3 Clean Pull + 3 Front Squats + 3 Split Jerks)

4-6 Strict Pull Ups or 3-5 Muscle Ups

 

STRENGTH

 

Bench Press (Based of most recent 2-RM)

 

5 @ 60%

3 @ 75%

1 @ 85%

then..

3 @ 80%

3 @ 85%

2 @ 90%

then…

5-5-5 @ 80%

 

WOD

 

AMRAP in 12 min

 

9 Deadlifts (185/135)(155/115)(135/95)

12 HSPU (use plate and AbMats) or Deficit Push Ups

200 m Run