Strength

Squat Clean Thruster
5x1 Across starting at 75% of 1RM C&J
5-10lb increase each week

 

WOD

Partner WOD
6RFT
10 Deadlifts 225/155
20 Slamball Ground to Overhead 80/50
30 Thrusters 95/65

One partner working at a time, break up the reps as needed.

L3: slamball 100/80, Thrusters 115/80

L1: Lighten the weights as needed

Comment

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