12 MIn AMRAP of
5 deads 155/105/135/95
4 hang cleans
3 jerks
2 strict MU
Strength Program:
Warm Up with - 10 rounds of 5 squats, 4 push ups, 3 pull ups
Part A: Squats - 6X3 at 80%, 1 X5 at 75%
Bench: 6x3 at 80%, 1 X5 at 75%
Posterior Chain: Perform 4 super set of
-8 straight legged deadlifts at 40% of 1 RM with 12 GHD sit ups and 12 GHD raises. Rest 3 minutes between sets.
Part A: Hypertrophy work (2 sets of 12 and 2 sets of 6) Keep moving your weight up from prior weeks
DB Chest Flies
Weighted Pull Ups
DB seated shoulder Press