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Strength Week 3


Tempo OHS(41X1) + OHS + Pause OHS(2sec.) (x4 sets) 2+2+1 (12 minutes)


WOD Complete 5 Rounds


200m Run 15 DB Floor Press (50/35) 10 Back Squats (135/95) 5 Chest to Bar Pull-ups


*w/20/14 lb vest on


L3: 45/30, 115/85 L2: 40/25, 105/75 L1: 35/20, 95/65

Strength Deadlift Complete 3×10 @ 70%


WOD “Hashbrown”


AMRAP 11 minutes 15/12 Cal Row 12 KB Snatch (6/arm) 9 Weighted Sit-Ups


Rx: 53/35 L3: 44/36 L2: 35/18 L1: 26/10

Strength Press


3×5 @ 75% 1 RM


then,


Push Press 2 Max Rep unbroken sets at the above weight (these are unbroken no rest sets, no more than 12reps)


WOD “Rack City”


For Time: 10 Power Cleans (155/105) 50 Air Squats 10 Front Squats (155/105) 50 Air Squats 10 Push Jerks (155/105) 50 Air Squats 10 Clusters (155/105)


L3: 135/95 L2: 115/85 L1: 105/75

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