Strength

Front Squat
4x2 Across starting at 80% of 1RM Front Squat
5-10lb increase each week

 

WOD

10min AMRAP
10 Push-ups
15 Slamball Ground to Shoulder 80/50

L3: Alternating Slamball Pushups, Slamball 100/80

 

Comp HW

3 Rounds (Not for time)
8 Pendlay row (moderate weight)
5 Push Press with 5second hold at top (moderate weight)

Death by 10m Burpee Sprints

Comment

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