Switching as needed
30-20-10 of
Thrusters at 95/65
and 5-4-3 rope climbs
Rest 2 mins
10-20-30 of
OH Lunges 95/65 and
Ring Dips
Rest 2 mins
30-20-10 of
Front squats and HSPU
Switching as needed
30-20-10 of
Thrusters at 95/65
and 5-4-3 rope climbs
Rest 2 mins
10-20-30 of
OH Lunges 95/65 and
Ring Dips
Rest 2 mins
30-20-10 of
Front squats and HSPU
A: Deadlift
1x10 at 40%
1x8 at 50%
1x6 at 60%
4x5 at 70%
B:Strict Press
Work up to a heavy 4RM
Remove 10%
Perform a 3x3 at this new weight
B: Accessory - "use weights that are slightly heavier than last week"
4x12 bicep curls
3x12 single arm heavy rows