Monday
Back Squat (see percentages for this week)
3 Rounds For Time:
30 Second Hanging L-Hold
20-Pull Ups
10-Thrusters 135/85#
Tuesday
Shoulder to Overhead (see percentages for this week)
21-15-9 For Time:
OHS 115/75#
Toes 2 Bar
Wednesday
Bench Press (see percentages for this week)
*pausing the 1st rep and touch and go remaining reps
3 Rounds For Time:
400 Meter Run
21-SDHP 75/55#
12-Lateral Burpees Over Bar
Thursday
2 Minute AMRAP:
Stone to Shoulder 150/110#
3 Rounds For Time:
400 Meter Run
30-Squats
20-Push Press 115/75#
Friday
Axle Deadlift 1RM
3 Rounds For Time:
400 Meter Run
21-Hang Power Snatch 95/65#
12-Chest to Bar Pull Ups
Strength Percentages for the week:
After a progressive warm up complete
5 x 65%
5 x 75%
Rep Test x 85%
AMRAP x 65%
*using 90% of your 1RM as the training max
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