Strength
Deadlift
4×3 @70% of 3rm
2×10 @ 50% of 3rm
0:00, 2:30, 5:00, 7:30, 10:00, 12:30
*
WOD
10 min AMRAP
9 Hang Power Cleans 42.5/30kg
12 Thrusters 42.5/30kg
30 Double Unders
*
PEAK
IWT Day
7 min AMRAP (NOTE: This is todays BASE wod, it is combined with todays IWT. Do not do this workout twice)
Rest 3min
3 Rounds / Rest 1min after each round
8 Burpee Box Jump Overs 24/20′
10 Overhead Squats 65/40kg
Max Cal Row in 90 seconds
Rest 3min + 1min (4min total)
3 Rounds / Rest 1min after each round
12 Handstand Push Ups
6 Front Squats 90/60kg
400m Run
NOTE: Hit each round as fast as possible