Movement: BB deadlifts RPE 8-9
Find 5RM - 10 min
Then:
Drop %10 5x5
In between each set
Accessory movement: 10 each arm bicep strict curls rx30-35/20
Circuit: RPE 8-9
45:20
2 sets 2 laps
BB bentover row palms out 95/65
Bench chest flys
Box step ups weighted 50/35
KB OH carry with suitcase carry 55/35
Banded low squat shuffle walks
On the 2:30 x 5 Sets: 3 Cleans 3 Push Jerks *Start First Working Set at 60% Build From There Each Set WOD: 30min time cap For Time (with a Partner) You go I go: 6 rounds of 'Cindy' 2 rounds of 'DT' 5
On the 2:00 x 5 Sets: 3 Push Jerks *Start First Working Set at 60% Build From There Each Set Every 2min Set 1: 3 Cleans @ 40% Set 2: 3 Cleans @ 50% Set 3: 3 Cleans @ 60% Set 4: 2 Cleans @ 75% Set 5:
Bench press: push ups 10 Empty BB bench press Build to 70% On the 1:30 x 10 Sets: 5 Bench Press @ 70% Power Snatch For Total Load: 12-9-6 Unbroken Power Snatch Rest 2 Minutes Between Sets. Substitutio