Strength
E3MOM for 15 min
Back Squat 5x3* ~83-87%
*with a 3 s pause at the bottom, all sets
E2:15MOM for 5 sets
Strict Press 5x3 ~88-91%
normal tempo, no pause
WOD
Death by Clean & Jerks 135/95*
*Full squat clean, ~50% of your 1RM, if above 70% scale
Cap: 10 min
E3MOM for 15 min
Back Squat 5x3* ~83-87%
*with a 3 s pause at the bottom, all sets
E2:15MOM for 5 sets
Strict Press 5x3 ~88-91%
normal tempo, no pause
WOD
Death by Clean & Jerks 135/95*
*Full squat clean, ~50% of your 1RM, if above 70% scale
Cap: 10 min