Strength / Skill
A. Back Squat 4x10 AHAP
B. Strict Press 4x10 AHAP
TIPS:
Warm up to your weight in each movement to your desired weight that's AHAP for 10reps
Try to maintain the same weight as prior week
WOD
21-15-9
Snatch 135/95
Pull ups
If RX weight is beyond your work capacity than plan to be somewhere between 70%-75% of 1 recent 1RM
Rx+ 165/115
Strength / Skill
Bench Press 4x10 AHAP
DB ROW 4x10 AHAP
* focus on a 1 sec pause each rep
WOD
14 Min amrap
20 Push ups
15 Deadlifts 225/155
20 sit ups
Saturday Partner WOD
2 person partner
100 cal row
80 ball slams
60 box jump
40 pull-up
20 Bear Complex 135/95
10 wall walk
20 Bear complex 135/95
40 k2e
60 box jump
80 ball slam
100 cal row
rx+ 185/125
Strength / Skill
Front Squat 4x8 AHAP
DB Press 4x8 AHAP
WOD
10-1 Ladder down
WB
hspu
then,
1-10 ladder up
kb swing
goblet squat
Modifications:
hspu = use box, hswall climb/hold, hRpu
