Strength: Press 5 @ 65% 1RM; 5 @ 75% 1RM; 3 @ 85% 1RM Sets per sheet for week 10 WOD: EMOM – Death by… 3 power clean + 3 front squat + 3 jerk complete all 9 lifts each minute until failure **target a weight you can make 5-10 minutes record rounds and weight
Strength: Back Squat 5 @ 65% 1RM; 5 @ 75% 1RM; 3 @ 85% 1RM Sets per sheet for week 9 WOD: 7:00 AMRAP 8 burpee box jump over (24/20) 8 kettlebell suitcase lifts left (53/35) 8 kettlebell suitcase lifts right (53/35)
Strength: Overhead squat 3-3-3-3-3 WOD: Fran 21-15-9 Thruster (95/65) Pull Up
Strength: Deadlift 5 @ 65% 1RM; 5 @ 75% 1RM; 3 @ 85% 1RM Sets per sheet for week 9 WOD: 14:00 EMOM (alternating, build up in weight) 2 cleans 2 jerks
Strength: Press 5 @ 65% 1RM; 5 @ 75% 1RM; 3 @ 85% 1RM Sets per sheet for week 9 WOD: 4X 25 lunges 25 sit ups 25 push ups At end of every 3 minutes, run 200m (when clock hits 3:00, 6:00, 9:00, etc.)