Strength

Snatch Deadlift + Low Hang Snatch + Overhead Squat
5 sets of 1 across
Start at 65% of 1RM Snatch
Target a 5-10lb increase each week

WOD

"Diane"
21-15-9
Deadlifts 225/155
Handstand Push-ups

COMP HW

BPS Day 5
Muscle Clean: 6sets of 4reps at 90% of your 5RM, 2mins rest between sets
1 arm Overhead Squat: 2 sets of 10 reps each arm, at 75% of your 1-5RM that you established in testing, 1min rest between arms
Pull Up Bar Hang: Accumulate 2 minutes on a running clock, record time to accomplish including rest.

3RFT
250m Row
5 Muscle Ups

Comment

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