Strength:  2 Parts

  • Deadlifts: 4 reps x 5 sets @ 77%
  • Bent Row:  5 x 5 @ 75% or a little heavier than last week

W.O.D.  9-15-21

  • Row 750
  • 9 x Deadlift @ 275/185
  • Row 500
  • 15 x Deadlfts
  • Row 250
  • 21 x Deadlifts

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OLY Group:

  • Cleans:  (Floor, Knee, Mid thigh) 70% x 2 sets, 75% x 2 sets
  • Snatch Deadlift:  100% 7 reps (2), 5 reps (2)
  • Front Squat: 65% x 6, 70%x 5, 80% x 3 (2)

W.O.D 20-15-10

  • Box Step Ups 35/26
  • KB Snatch 44/26

 

 

 

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