Strength
WO #1
3 x 5 WS
3 x 10 Squat
10:00 Clean + Front Squat + Hang Clean @ 65#
1 rep every 30 secs for 10min
Then: Work up to Heavyish Deadlift
5x 5 Deadlift @
2x (30sec Work/30sec “Rest”) Push Press + 2x (30sec Work/30sec “Rest”) Squat Two sets, Rest 2 minutes
5k recovery run later
WO #2
40min Recovery Run morning
Warm up then
Heavy weighted pull up +35#, with 4 x 2sec holds 60sec rest x 5
followed by:
Crimp pull ups climbing wall 5
Feet to Hands Bar 5/5
Max set campus reps on campus board 5 x 2/arm 60sec rest between
Knees to Elbows 4 x 5
WO #3
Box Jumps 5 x 5 24″
and Single leg work SLSLDL 5 x 3 @ 95#
Snatch Hi-Pull up to 1 RM then 5 x 1 at 105#
10 – 1 HSPU ladder
