Another shortened week forces us to push our ‘nastics to Thursday for this our deload week. But today is ALL about the barbell and our ability to cycle Olympic lifts with moderate loads.
STRENGTH
Back Squat
#1: 5 reps @ 40%
#2: 5 reps @ 50%
#3: 5 reps @ 60%
Accessory :
3 x 8 DB Row
3 x 8 GHD Hip Extension
WOD
” Dirty Laundry “x
3 Rounds:
15 Power Cleans (50/35)
12 Thrusters (50/35)
9 Bar-Facing Burpees
Directly Into…
3 Rounds:
15 Power Cleans (42.5/30)
12 Thrusters (42.5/30)
9 Bar-Facing Burpees
CAP 16:00
*Add :1 for each incomplete rep