Strength
Overhead Squat
4×8 @75% of 1rm
0:00, 3:00, 6:00, 9:00
WOD
For Time (10-12 mins)
12-9-6-3
Front Squats
Ring Muscle Ups/pull ups and Dips
@90/57.5kg
Peak
10min AMRAP
10 x 10m Shuttle Sprints
3 Power Cleans (70/47.5)
*Climb the ladder, each round
increase power cleans by 3 reps
(3-6-9-etc). Shuttles stay the same
throughout.