Strength

Sumo Deadlift
Build to a 3RM
Then do 2x5 dropsets
40lb drop for men
20lb drop for women

 

WOD

12min AMRAP
3 Power Cleans 135/95
3 Handstand Pushups
6 Power Cleans 135/95
6 Handstand Pushups
9 Power Cleans 135/95
9 Handstand Pushups
12 PC
12 HSPU
15 PC
15 HSPU
etc...

 

Comp HW

Back Squats
4x3 Across Starting at 80% of 1RM Back Squat

3x10 Ring dips

Comment

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