STRENGTH
Front Squat
5×5 @80% of 1rm
000,230,500,730,1000
WOD
12 Min AMRAP
12 Cal Row
9 Power Snatch
6 Overhead Squats
3 Rope Climbs
@52.5/35
PEAK
2 Sets of 3 intervals of 3min Work:
3min Recovery , rest 8min between sets
Interval 1: 3min AMRAP
2 Ring Muscle ups
4 handstand pushups
8 Thrusters 35/25 (75/55)
REST 3min
Interval 2: 3min EMOM
1) Front Squats
2) Burpee over bar
3) Hang-power clean + Jerk 35/25 (75/55)
Rest 3min
Interval 3: 3min AMRAP
8 Power snatch
8 Toes to bar
8 Ring Dips
REST 8min