Strength: 3×3 deadlift – 1 warmup set, 1 medium set, 1 heavy set – heavy set should be the weight you use for the WOD 3×3 good mornings – 1 PVC set, 2 barbell sets WOD: HERO WOD – TILLMAN 7X 7 deadlift (315/225) Run 200m 15 pull ups 45 second rest
Strength: Snatch progression WOD: 10:00 AMRAP 30 double unders 10 Overhead squat (95/65)
Strength: 3 x 12 front squat 3 x 8 jerk WOD: 3X Run 400m 10 Box jump (24/20) 10 deadlift (275/185)
Strength: 5, 3, 3, 2, 5 deadlift (add weight each set) 5, 3, 3, 2, 5 press (add weight each set) WOD: 7X 5 power cleans (135/95) 10 push ups
Strength: Determine 1RM thruster Bent rows 3 x 4 (heavy working weight) WOD: 5 minute EMOM 5 thrusters (use 70% of your 1RM) Rest 1:00 then 12 minute EMOM (alternating) 10 calorie row 9 burpees