Movement: BB deadlifts RPE 8-9
Pair up with someone that does roughly the same amount of weight.
Find 5RM - 10 min
Then:
Drop %10 5x5
In between each set
Accessory movement: 10 each arm SA strict press strict 40/25
Circuit: RPE 8-9
45:20
2 sets 2 laps
BB Bent-over rows 115/75
Banded DB Squats 50/35
Chin ups
Pistol squats
KB Clean to Alt Lunge Combo 55/35-40
KB clean to Alt lunge
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
On the 2:30 x 5 Sets: 3 Front Squats*Start First Working Set at 60% & Build From There Each Set 6 Sets For Time: 5 Unbroken Power Cleans @ 60% 5 Box Jumps (30"/24") "Microwave" AMRAP 8: 7 Thrusters 7
Mobility 1:00 Foam roller (FM) Lat Smash Each Side 1:00 Banded Ankle Stretch Each Side 1:00 FM Calf Stretch Each Side 1:00 Banded Pass Thru On the 2:30 x 6 Sets: 5 Deadlifts *Start First Working Set a