Strength
Press
6×4 @80% of 1rm
1×6 @70% of 1rm
0:00, 2:00, 4:00, 6:00, 8:00, 10:00, 12:00
*
WOD
For Time (CAP 9min)
21 HSPU
21 Single Arm OH DB Lunge 22.5/15kg
90 DU
15 HSPU
15 Single Arm OH DB Lunge 22.5/15kg
60 DU
9 HSPU
9 Single Arm OH DB Lunge 22.5/15kg
30 DU
*
PEAK
“Adderall”
0-10 – 1M Run, Max clean and Jerk 60/40kg
10-13 – Rest
13-20 – 800m Run, Max Power Snatch 50/35kg
20-23 – Rest
23-27 – 400m Run, Max Thruster 45/30kg