Strength:
5RM Strict Weighted Pull Up (5x5)
5RM Strict Weighted Dip (5x5)
Use 5 sets to build to a strict weighted max (alternating).
WOD:
“Jacked Rabbit”
9AMRAP:
EMOM: 4x Double Push-Up Lateral Over the Bar Burpees*
Max Squat Cleans (135/95#)
*EMOM: includes start (0:00)
Weightlifting:
Snatch Pull Under + OHS
1RM w/ 3sec Pause, then 80% x2 no pause
Front Squat w/ 5sec Eccentric w/Belt
1RM
Hang Snatch 4 sec Eccentric
1RM, then 80% x2
Jerk From Blocks w/ 3sec Eccentric
1RM, then 80% x2
CMI1:
Seated DB Z Press x 100 AFSAP
RDL w/ Mini Bands or Chains
3x8
Walking Lunges
200m 45/35#
Cardio
CFWT WOD
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