Strength:A. Strict Press 5×5 to 5RM – + 2×5@87%
B. Deadlift Progression
75% of your 1RM deadlift x 5×5 from 6″ blocks
*using Your Snatch Grip
**straps allowed
Conditioning:
Running clock
“Jackie”
1k row
50 thrusters (45lb bar)
30 pull-ups
At 10 min mark start
30 burpee bar muscle ups
50 OH walking lunges 95/63
100 double unders
Into 10 min light row to flush / recover
**go for PR on “Jackie”
Training Options / Accessory Work:
A. Db rear delt fly’s 4 x 12-15 reps
B. Oh plate tricep ext 4 sets of 8-10 reps
C. Crossover symmetry
D. Ghd sit-ups 50 afap
Gymnastics:
Weighted legless rope climbs
Choose
Every :30 x 5-7
Every minute x 12
Running Progression
1 mile @70%
Rest 2 min stretch
800m at :30 slower than ur fastest mile pace
Rest 2 min x 2
Into
800m @70%
Into 200m hard x 4. Walk 100′ for your rest
Into 5-7 min cool down run
A. 100#x5, 114#x1 PR
B. Done at 220# for 2×5, 225# for 3×5
C. Jackie 7:52. Unsure how long second wod took started at the 12:00 min mark I think. Wasn’t very motivated today so I’m sure I can do better on a diff day ????