STRENGTH
Deadlift
2×3 @90% of 3rm
2×5 @80% of 3rm
1×10 @70% of 3rm
000,200,400,600,800
WOD
For Time (9 min Cap)
30 Bar Facing Burpees
30 Thrusters
*Break workload up however
athlete chooses
@60/42.5Kg
PEAK
Midline / Shoukder work
5 rounds
4 TGU (2 per arm)
8 Ring push ups with arm shoot out (4 per arm)
*For quality not for time
*Progress the TGU weigh each set
*Use Barbell for TGU
