Strength:
15 Minutes for Max Weight:
10x Front Rack Walking Lunges + 3x Front Squats
WOD:
30x Man-Makers (35/30#)
Weightlifting:
Snatch Pull Under + 2 OHS
1RM w/ 3sec Pause, then 80%- 2x2 no pause
Front Squat w/ 5sec Eccentric
2RM w/Belt
Hang Snatch 4sec Eccentric
1RM, then 80%- 2x2
Jerk From Blocks 3sec Eccentric
1RM, then 80%- 2x2
CMI1:
Seated DB Z Press x100reps AFSAP
RDL w/ Mini Bands or Chains
3x8
Walking Lunges
250m 45/35#
Cardio
CFWT WOD
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