Tuesday!
Strength:
(15:00) Deadlifts!
Take 90% of your 1RM DL(optional: plus #20 or #10) and use that number as your base weight to calculate the following:
70%x3
80%x3
90%x3+ (AMRAP) as many reps as possible.
Strength MOD:
3 rep heavy Deadlift!
Strength Alternative:
12:00 AMRAP!
10 Deadlifts
30 Alt. Plank Hold
Shoulder Taps
50 Russian Twist #25/15
100 M Run
Met Con:
For Time (15:00)
E: 4RFT!
2 Legless Rope Climbs
10 Power Cleans #155/105
200 M Run
RX: 4RFT!
200 M Run
2 Rope Climbs
10 Power Cleans #135/95
M/S: AMRAP!
1 Rope Climb
(1 assisted Rope Climb or 15 KB SDHP #44/25)
200 M Run
10 Power Cleans #115/75 (#95/65) or Hang Power Cleans