5 min AMRAP
5 Power cleans 95/65
5 thrusters
rest 5 minutes
10MIN AMRAP
3 deadlift 315/225/225/155
1 round of Cindy
Strength Program:
Warm Up -2 rounds of 25 WB and 25 GHD sit-ups
Part A: Squats - 1X4 at 70%, 1X4 at 75%, 1X3 at 80 %, 1X3 at 85%, 3X2 at 87.5%
Part B: Bench - 4X3 at 80% then 3X2 at 85%, 2X2 at 87.5%
Part C: Hypertrophy work
Weighted pull ups - 3 sets aim for 8-10 reps
Weighted ring dips - 3 sets aim for 8-10 reps