Strength
Press 3x5@65/75/85
Based off 90% of your 1RM that you have added another 5# to
Assistance
Strict pull ups 3x10
WOD
Strength
Deadlift 3x5@65/75/85
Based off 90% of your 1RM that you have added 10# to
Assistance
Front squats 4x10
WOD
Strength
Bench 3x5@65/75/85
Based off 90% of your 1RM that you have added 5# to
Assistance
Incline bb bench 4x10
Oly
Snatch
5.3.1@70/75/80%
Clean
5.3.1@70/75/80%
Based off 90% of your 1RM that you have added 10# to
Strength
Deadlift 3x5@40/50/60
Based off 90% of your 1RM
Assistance
Press 3x 5@40/50/60
WOD
10 RFT
WOD
w/ a partner (one works, one rests)
8 min AMRAP
25 yd bear crawl
25 yd crab walk
3 min rest
8 min AMRAP
Strength
Bench 3x5@40/50/60
Based off 90% of your 1RM that you have added 5# to
Assistance
BB BO row 3x12
WOD
5 RFT
Strength
Squat 3x5@40/50/60
*Based off 90% of your 1RM that you have added 10# to
Assistance
BB hip thrusts 3x12
WOD