Friday

Deadlift

3 Sets: 

3 Deadlifts

- Rest 20 Seconds - 

2 Max Distance Broad Jumps

‍

* Build In Weight To Technical Failure 

* Aim for ~80-85% of 1RM 

* Rest 2-3 Minutes Between Sets

‍

"Opposites Attract"

For Time: 

1-10 Power Cleans 

10-1 Front Squats 

‍

Barbell: (155/105) 

‍

Time Cap: 15 Minutes

L

Thursday

"Toss Up"

4 Rounds x AMRAP 4: 

Buy-In: 400/350 Meter Row

‍

Max Rounds...

12 Push Press (135/95) 

42 Squat Jumps

‍

* Rest 2 Minutes Between Rounds 

* Pick-up Where You Left Off Inside

* Score: Total Rounds + Reps

—-

Finish with 3 x Max pushups

Rest 2-3 between efforts

Wednesday

Strength

5 unbroken hang power cleans @65%

4 unbroken hang power cleans @70%

3 unbroken hang power cleans @75%

2 unbroken hang power cleans @80%

1 hang power clean @85%

Rest 2-3 mins between

Conditioning

Bob The Builder

On the 3:00 x 7 rounds

1000/900m bike erg

12 pull-ups