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
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
5 minutes on 4 minutes off
AMRAP and pick up where you left off!
x 4
AMRAP
54 DU
18 WB
12 single arm Devil Press 50/35
The goal is 2 rounds each 5 mins.