W.U.  3 Rounds of

  • 10 x Step Ups (L/R) 35/26
  • Assault Bike :30 sec
  • 20 x Superman's

Strength:  Deadlift

  1. Build to a Heavy Single (Properly) then
  2. 3 singles at 90% of the Established Heavy single

W.O.D 3 x 3 Min AMRAP's of

  • 10x TTB
  • 20 x Situps
  • 30x Double Unders

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OLY Group:

  • Back Squat: 1RM + 25# * 62%  3 sets of 3 reps
  • Hang Power Clean + Power Clean: 1+1 (3) @ 60%, 1+1 (3) @ 65%, 1+1 (3) 70%
  • Front Squat: 5 x 5 @ 70%
  • Clean Pause DL below knee into high pull:  80% 3 set of 6 reps
  • Power Snatch:  70%  2 x 6 sets
  • Power Press:  3 x 5 @ 70%

 

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