20210417

Strength:

Deadlift

5-5-5-5-5

*working to a heavy 5

-superset with 8 Hip Extensions

*every 2:00 on the 2:00

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WOD:

Power Ball

Amrap 16:

Teams of 2:

You Go/I Go

1 Power Clean 225/155

3 Bar Muscle-ups

15 Wall Balls 20/14

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Weightlifting:

Every :75 for 10 Rounds

Snatch

Tempo Hang Snatch Pull + Hang Snatch

*start at 60% of 1rm snatch

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Every :75 for 10 Rounds

Clean

Tempo Hang Clean Pull + Hang Clean  

*start at 60% of 1rm clean

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Shoulder to Overhead

5-5-5-3-3-3-1-1-1

strict/push/split

* build to heavy

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At Home:

Strength:

4 Rounds:

15 Good Mornings

15 Upright Rows

15 Bicep Curls

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Amrap 16:

10 Power Cleans or Ground to Shoulder with Object

10 Bench/Box/Chair dips

15 Thrusters

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