Strength
Deadlift
3×3 @80% of 3rm
2×7 @65% of 3rm
Sets on clock
0:00, 3:00, 6:00, 9:00, 11:00
*
WOD
3rft (CAP 7min)
12 FR Lunge 50/30kg
10 Push Press 50/30kg
8 Box Jump Overs 24/20′
*
PEAK
4 Rounds
20 Cal Row
5 Bar MU
10 Front Squats 65/40kg
10 Hang Power Snatch 65/40kg
5 Bar MU
20 Cal Row
REST 3min
*Aim to move as fast as possible