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
Strength
Press 5.3.1@75/85/95 **
Assistance
Z Press 4 x 8
Based off 90% of your 1RM that you have added 5# to
WOD
Event 14:
I go-you go
6-10-14
Deadlifts (185/135)
HSPU
Rest
Event 15:
I go - you go
Row 500/400
100 pullups (140 ring rows)
25 yd back-rack lunge 75/55
25 yd front-rack lunge 75/55
I go-you go
6-10-14
Deadlifts (185/135)
HSPU
Rest
Event 15:
I go - you go
Row 500/400
100 pullups (140 ring rows)
25 yd back-rack lunge 75/55
25 yd front-rack lunge 75/55
WOD
Teams of 2* only 1 works at a time
200 tire flips
1200 m ball relay 20/14
200 m farmers carry
Teams of 2* only 1 works at a time
200 tire flips
1200 m ball relay 20/14
200 m farmers carry
Strength
Deadlift 5.3.1@75/85/95
Based off 90% of your 1RM that you have added 10# to
Assistance
Deadlift 5.3.1@75/85/95
Based off 90% of your 1RM that you have added 10# to
Assistance