Tuesday!
Strength: (15:00) DL
Take 90% of your 1RM DL plus #10 and use that number as your base weight to calculate the following percentages (listed below).
Progressively load to 65% (2-3 sets of 3-5 reps) and perform the following…
65%x5
75%x5
85%x5 + (AMRAP) as many reps as possible until just BEFORE failure. Perform these reps with close to perfect form!
Strength MOD: 3 Rep Heavy DL
Strength Alternative:
12:00 AMRAP!
10 DL #115/85
30 Alt. Plank Hold Shoulder Taps
20 Bar Hop Over’s
10 BFSU
Met Con: 15:00 Clock!
E: 5RFT!
8 Ring Dips
8 Power Cleans #165/115
200 M Run
RX: 5RFT!
200 M Run
6 Power Cleans #145/105
6 Ring Dips
M/S: AMRAP!
5 Power Cleans (HPC) #135/95 (#115/85)
5 Ring Dips (5 Ring Dip attempts (8 seated RD, 5 jumping RD or 12 Box Dips: “20). Two athletes to a box.
200 M Run