Press 1RM
WOD
10.9.8…1 of
DB push press 45-55/30-35
evil wheels
box jumps 24/20
For time
Strength
Deadlift 1RM
WOD
50 chin ups RX strict (scale is supinated recline row)
50 V ups
50 back extensions (GHD or ground)
200 m farmers carry
For quality
Divvy up as you wish
Strength
Squat 1 RM
WOD
20 back squats 135/95RX – 155/105RX+
200 m run
15 back squats
400 m run
10 back squats
800 m run
For time
5:00 AMRAP
2-4-6-8-10-12...
Ring Rows
* :20 Bike or Rower
then
5:00 AMRAP
2-4-6-8-10-12..
DB/KB Pull Through
* 5 reps Abs of choice
then
2 sets
6/6 SA DB:
RDL
BOR
Swing
Oly
Positional Snatch Work
Every 1:30x 5
2 snatch pull
2 power snatch
2 ohs
2 hang squat snatch
*stay light and focus on movement and finding end positions
Positional Clean Work
Every 1:30 x 5
1 clean pull
Super Prime use as the warm up
2x
10 banded pull apart (alternate grips)
10 banded pass through
10/10 db external rotation
Speed Squats
EMOM x 6
Back Squat x 3 reps @~50% These are LIGHT and FAST
*focus on speed out of the bottom
Accessory
A) 2x I would run EMOM style to keep class on track/time
10/10 Poliquin step ups
10 cyclist squat