Deadlift
Heavy set of 5
Every 2min x6
Build each round
10-8-6-5-5-5
50 reps each movement
work: 4min rest: 1min
BB push press 115/75-85
Box step ups 40/25
DB Bentover rows 50/35
Matodor Dips/box dips/ring dips
If there's more than 1min left on the clock you gained 10 reps.
Overhead Squat: Option Back squat Set 1: 6 Overhead Squats @ 60% Set 2: 4 Overhead Squats @ 70% Set 3: 2 Overhead Squats @ 80% Set 4: 6 Overhead Squats @ 65% Set 5: 4 Overhead Squats @ 75% Set 6: 2 Ov
Overhead Squat Set 1: 6 Overhead Squats @ 60% Set 2: 4 Overhead Squats @ 70% Set 3: 2 Overhead Squats @ 80% Set 4: 6 Overhead Squats @ 65% Set 5: 4 Overhead Squats @ 75% Set 6: 2 Overhead Squats @ 85%
Clean Complex On the Minute x 12: 1 Power Clean 1 Hang Squat Clean - All sets should be completed unbroken. - Start at roughly 50-55% of your 1RM power clean and aim to build from there. - Score: Ente