Strength
Bench
3x5 @40/50/60
Based on 90% of your 1RM
Assistance
3x15 recline rows
Bench
3x5 @40/50/60
Based on 90% of your 1RM
Assistance
3x15 recline rows
Squat
3x5 @40/50/60
Based on 90% of your 1RM
Assistance
3x15 BB hip thrusts
WOD
J.C. Leg Crank*
3x5 @40/50/60
Based on 90% of your 1RM
Assistance
3x15 BB hip thrusts
WOD
J.C. Leg Crank*
Skill
Rope Climb Technique
WOD
1 rope climb
7 power cleans 135/95
100 m sprint
Rope Climb Technique
WOD
1 rope climb
7 power cleans 135/95
100 m sprint
Strength
Press 5.3.1+ @75/85/95
Based off 90% of your 1RM
Assistance
Weighted dips 3x6
WOD
Press 5.3.1+ @75/85/95
Based off 90% of your 1RM
Assistance
Weighted dips 3x6
WOD
WOD
In 4 mins run 600 m then max reps push-ups in the remaining time
Rest 2 min
4 min AMRAP
10 box jumps
In 4 mins run 600 m then max reps push-ups in the remaining time
Rest 2 min
4 min AMRAP
10 box jumps
Strength
Bench 5.3.1+@75/85/95
Based off 90% of your 1RM
Assistance
3x10 chin ups (strict)
Bench 5.3.1+@75/85/95
Based off 90% of your 1RM
Assistance
3x10 chin ups (strict)
Strength
Squat
5.3.1+@75/85/95+
Based off 90% of your 1RM
Assistance
3x10 RDL
WOD
Squat
5.3.1+@75/85/95+
Based off 90% of your 1RM
Assistance
3x10 RDL
WOD
OLY
Snatch
3.3.3+ @70/80/90
Clean
3.3.3+@70/80/90
Based off 90% of your 1RM
Snatch
3.3.3+ @70/80/90
Clean
3.3.3+@70/80/90
Based off 90% of your 1RM