1. Back squat: 5, 5, 5, 4, 3. ( last set is heaviest)
2. Clean deadlifts: 5, 5, 5, 4, 3. same form as a clean, but 10-20% more than your best clean with good technique.
3. Strict Press: 5, 5, 5,
4. Push Press: 3, 3, 3,
*Lots of strength work so you need to make sure you are very strict on rest and getting back onto the bar.
WOD
10 MIN AMRAP
ROW x 250m
15 x Sit-up (Ab-mat if you have one)
25 x Double-Unders (Scale to single if you don't have doubles)
15 x HR Push-ups.
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