A: On the 2:30 minutes x 6 - 5 full cleans up in weight 10/5 lbs from last week (all reps should be done within a 30 second window)
B: Plank hold 3 minutes
C: GHD back extensiosn 3x 20
B:
For time:
500M row
20 DB thrusters 50/35
10 /8MU
A: On the 2:30 minutes x 6 - 5 full cleans up in weight 10/5 lbs from last week (all reps should be done within a 30 second window)
B: Plank hold 3 minutes
C: GHD back extensiosn 3x 20
B:
For time:
500M row
20 DB thrusters 50/35
10 /8MU
A: Deadlift
1x10 at 40%
1x8 at 50%
1x6 at 60%
1x5 at 70%
4x4 at 75%
B:Strict Press
Work up to a heavy 3RM
Remove 10%
Perform a 3x3 at this new weight
C: Accessory
DB chest press 4x12
DB alternating bicep curls 4x10