Strength:
Amateur
Front Squat 3×5 (add 5 lb to last workout)
Shulder Press 3×5 (add 2.5 lb to last workout)
Collegiate
Weighted Barbell Step Ups 10, 10, 10, 10 (5 RT/ 5 LT)
Bench 7 RM, 1 x max reps @ 80% of 7 RM
WOD:
For Time:
100m Run
20 Double Unders
200m Run
30 Double unders
10 Handstand Push-Ups
20 Jumping Lunges
15 Handstand Push-Ups
For Time:
100m Run
20 Double Unders
200m Run
30 Double unders
10 Handstand Push-Ups
20 Jumping Lunges
15 Handstand Push-Ups
30 Jumping Lunges
10 Thrusters 95/65
10 Back Squats 95/65
15 Thrusters 95/65
20 Back Squats 95/65
14 Minute time cap.
10 Thrusters 95/65
10 Back Squats 95/65
15 Thrusters 95/65
20 Back Squats 95/65
14 Minute time cap.
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