Skill:
2 min Hole Sit with Plate (25/35)
C2B Pull ups 4x8 (2 strict)
WOD:
Heavy "Diane"
21-15-9
Deadlifts (185/275)
Deficit HSPU's
This is it: Strength!! Deficit should be 2"+plates or on Dumbells!!! Heavy Deads - over/under grip, knees bent
In skill; C2B pull-ups but w/ 2 strict!!!!
Skill Deadlifts 4x6@75-80% WOD 7 min AMRAP 30 Burpee Box Jump Overs 40 Goblet Walking Lunges 50 DB Snatches Rest 3 mins 7. Min AMRAP 30 Burpee Box Jump Overs 40 Goblet Walking Lunges 50 DB Snatches (3
21 min AMRAP Run 2 laps 9 push presses (65/95) 15 back loaded lunges 21 bar over burpees 1 lap farmers carry (use 2 dumbbells or 2 kettlebells) 21 push presses 15 back loaded lunges 9 bar over burpees
WOD Progressive Power!! 15. Power Cleans (65/95) 15 Tri cep Pushups 15. Power Cleans (75/115) 15 Regular Push ups 15. Power Cleans (95/115) 15 Hand Stand Pushups 15. Power Cleans (115/155) 15 Ring Pus