PRE: 4 Sets: 8 Dual KB Snatch, 50' Single KB Walking Lunges
WOD: AMRAP 12:
-5 Strict Pull-ups
-10 OHS (95/65)
-15 Deadlifts
POST: 3x10 BB Back squats (5 seconds down, 3 second pause, 5 seconds up)
PRE: Heavy Day
WOD: Front Squat 1 RM
- 5x3 Push Press *Build to a heavy set of 3
- 200' of Weighted Bear Crawl
POST: 100 MB sit ups
PRE: 5 Sets: 3 Power Cleans, 2 Front Squats, 1 Jerk
WOD: For time: 2 Rounds:
-2/1.6 mi Bike
-1000m Row
-30 Burpee Wall Balls (20/14)
POST: 2x18 DB floor press, 2x18 DB Tricep Extensions