Strength
Squat 1RM
15 Mins to build to 1RM Back Squat
*
WOD
9min AMRAP
30 Front Squat 50/30kg
20 GHD Sit Ups or T2B
10 Deficit HSPU
*Deficit = 20/15 Plate
*
PEAK
Clean (3 second pause above knees) 5×3
*Start @70% and increase each set. Focus on tightness in the pause position.
Halting Clean Deadlift 5×3 @90% of Clean
*Focus on tightness in the pause position.
Speed Clean Pulls 5×2 @80%-90% of Clean
*Focus on speed off the ground