Power cleans:
A.) find 4 rep max
B.) 5x3(+2.5)
WOD I: 3 rounds
Double unders x 30
KB swings x 15
Rest 3 minutes
WOD II: 3 rounds
Thrusters x 15
Burpees x 15
RM ...
Bench press
A.) [email protected]%
B.) 3x5(+2.5)
Pull-ups:
A.) 2xME
B.) 3xME
DB upright rows: 2x10 use weight from week 1
WOD: 150 push-ups for time
*penalty for resting: 1/2 gasser
RM ...
Back squats
A.) [email protected]%
B.) 3x5(+5)
Evil wheels: 2x10
WOD: 6 rounds
Deadlift x 5
Double unders x 15
Shuttle run x 40 yards
Rest 1 minute between rounds
RM ...
Strict press
A.) [email protected]%
B.) 3x5(+2.5)
Chin-ups: 3xME
WOD: 4x2min AMRAP
Dynamic push-ups x 7
Double unders x 14
Rest 1 min between rounds
RM ...
Deadlift
A.) 24 reps in 4 sets or less (20# from week 2)
B.) 5 rep max(+10)
WOD: 5 rounds
Full gasser
15 toes to bar
10 OH walking lunges 5R/5L
2 power cleans @75-80%
RM ...