WARMUP
STRENGTH
In 20 minutes:
Build to 90% of 1RM Back Squat
Build to 90% of 1RM Strict Press
Build to 90% of 1RM Deadlift
*Done one a a time, must do Back squats, then press, then Deadlifts
*If feeling tired and want to back off on strength %'s, We suggest stopping at 70-75% 1RM for the day
EMOM minutes (2 rounds):
Minute 18-15 Goblet Squats
Minute 28-15 Double Kettlebell Deadlifts
Minute 38-15 dual kettlebell front squats
Minute 46 Single Arm Kettlebell Clean and Jerk6 One-Arm Kettlebell Snatches
**add rest as needed - use this as skill and technique work and not as conditioning.
WOD
Every 5 minutes x 3 sets:
2:30min Clock:
5 DB Devils Press @ 50/35lbs
18/14 Cal Row / BIKE 15/10
AMRAP Ring Muscle Ups / BMU / 5 Ring rows and 5 dips in remaining time
Target: We do not want you to perform this at max effort. Pick a target pace and number of ring muscle ups you would like to achieve and then pace according to those numbers. Use this week as a deload while still focusing on quality movement and skill aquisition.