Strength:  Deadlift 

5 x 5 @ 75% (Up 5%  from last week)

W.O.D 21 -15-9

  • Sumo Deadlift High Pulls 115/75
  • 45 x Double Unders in between segments

Aux:  Bent Over Rows

5 x 5 70% of Max or 5# higher than last week

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OLY Group:

  • 3 Position Snatch:  Floor, Knee, Mid Hang:  65% x 2 sets, 70% x 3 sets
  • Snatch Pull: 90% x 7 (4)
  • Snatch Push Press: 70% x 5 (3), 75% x 5 (2)

Conditioning:  3 Rounds for time of

  • 10 x Burpees
  • 20 x KB Swings 70/53
  • 5   x Stone to Shoulder

 

 

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