Strength
Deadlift
3x3@70/80/90+ 

Based off 90% of your 1RM  

Assistance
BB good mornings 3x12

WOD

Strength
Bench
3x3@70/80/90+

Based off 90% of your 1RM  

Assistance
3x15 DB incline bench press

Strength
Squat
3x3@70/80/90+ 

Based off 90% of your 1RM  

Assistance

Oly
Snatch
5.3.1+ @75/85/95
Clean
5.3.1+@75/85/95

WOD

WOD

In Teams of 2

60 Wallballs (20/14)
200m Wallball Carry

60 Pull Ups
200m Wallball Carry

60 Hang Power Cleans (95/65)
200m Wallball Carry

60 Push Ups

Strength
Press: 3x5@65/75/85+
Based on 90% of your 1RM i.e. if 1RM press is 135, you would base your % 's off of 90.

Assistance
Seated DB press 3x15 E2MOM
*leave 1 rep in the tank

Skill

Shuttle rules/technique/practice ~10 min
Partner WOD
Bean bag shuttle runs @1:1

Strength

Deadlift: 3x5@65/75/85+
Based on 90% of your 1RM  i.e. if 1RM deadlift is 350, you would base your % 's off of 315.

Assistance

Strength
Bench Press:  3x5@65/75/85+ 

Based on 90% of your 1RM  i.e. if the 1RM bench is 135, you would base your % 's off of 121.

Assistance