Strength

front squat

build to heavey 1 then

  • 3×3 @ 85%

WOD

amrap12

  • 15 cal row
  • 12x front rack lunges 95/65
  • 9x t2b

 

 

Weightlifting

  1. Clean & Jerk
    • 3×3 @70%
    • 4×2 @75%
  2. Front Squat (3 sec pause)
    • 4×5 @ 55-60%
  3. Superset 3 RDS
    • 6-8 KB Bench
    • 6-8 Pendlay Row
  4. Core