Deadlift:
A.) [email protected]%(1min rest between sets), [email protected]% from 3 inch blocks
B.) 5 rep max(+10)
BII.) 3x5
WOD: 10 rounds
DB snatch x 3 right
DB snatch x 3 left
Box jumps x 3 ~75%
50 yard Shuttle...
Strict press:
A.) 40/50/60% x 5
B.) 3x3-5(+5)
Chin-ups: 2xAMAP
WOD: OTM x 15 minutes (CF Football)
Power cleans x 2
Double unders x 10
RM
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Back squats:
A.) 5x2 @ 80.7%
B.) 3x5(+5)
WOD: CF Football
4 rounds of the following
DB thrusters x 10
DB walking lunges x 20 (10R/10L)
DB push-up/ row x 20 (10R/10L)
RM
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I. Power cleans: 15 min to find heavy single
II. Back squats
A.) [email protected]%
B.) 3x5(+5)
WOD: 4 rounds
DB snatch + DB push press x 7 R/L
Burpee box jumps x 7
RM
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