STRENGTH

Push Press

2×5 @ 75%
2×3 @ 80%

WOD

AMRAP 5:

50 Wall Ball Buy-In
12 Deadlifts (185/135)
12 Burpees

Rest 5:00

AMRAP 5:

35 Wall Ball Buy-In
9 Deadlifts (225/155)
9 Burpees

Rest 5:00

AMRAP 5:
20 Wall Ball Buy-In
6 Deadlifts (275/185)
6 Burpees

Hero WOD “343” – 9/11 Tribute WOD

100 Deadlifts 145/115
100 Power Cleans 95/65
100 Ground to Overhead 65/35
43 Burpees

STRENGTH

Snatch Grip Deadlift

5×5 @85% (of snatch)

WOD

AMRAP 4 min

400 meter run
20/15 cal row
Max Power Snatches 75/55

REST 4 MIN

AMRAP 4 min
400 meter run
15/10 cal row
Max Power Snatches 95/65

REST 4 MIN

AMRAP 4 min
400 meter run
10/5 cal row
Max Power Snatches 115/80