Wednesday!
Strength: (15:00) DL
Take 90% of your 1RM DL plus #10 and use that number as your base weight to calculate the following:
75%x5
85%x3
95%x1+ (AMRAP) as many reps as possible.
Strength MOD:
3 Rep Heavy DL!
Strength Alternative:
12:00 AMRAP!
10 DL #135/95
12 Ring Rows
15/12 Cal: AD Bike
30 Russian Twist #25/15 DB
Met Con: 15:00 Clock!
E: 4RFT!
*Buy In: 35/30 Cal:
Air Dyne Bike!
4 MU (Ring or Bar)
8 Sets: (BB Complex): #155/105
1 Power Clean +
1 Hang Power Clean
*Cash Out: 35/30 Cal:
Air Dyne Bike!
RX: 4RFT!
*Buy In: 30/25 Cal: Row (6)
10 TTB
8 Sets: (BB Complex): #135/95
1 Power Clean +
1 Hang Power Clean
*Cash Out: 30/25 Cal:
Row (6)
M/S: AMRAP!
*Buy In: 800 M Run
5 Sets: (BB Complex): #115/85
1 Power Clean +
1 Hang Power Clean
8 TTB (8 TTB attempts or 10 V-Ups or 10 weighted Sit Ups #25/15 DB)