Recovery Day

-Back squat: 3×5 @ 84% (Use belt)

-Incline bench: 3×6 w/ 2 sec pause on chest (Use 15lbs more than last incline day)

-Step up: 3×10 per leg w/ dumbbells (25-45lbs women/55-85lbs men)

-Dumbbell push press: Use 2 heavy dumbbells, clean from ground, 3×5 heavy

Wod

3 RFT

15 SINGLE ARM OVERHEAD KB LUNGES 70/53#

30 GHD SIT UPS

45 KB SWINGS 53/35#

Hang clean + 2 jerks: 7 sets @ 60%

Pendlay rows: 3×10 w/ medium weight

-Clean grip RDL: 3×10 w/ medium weight (use straps)

-GHD situps: 3×15

-Bench press: 2 sets of max rep in 60sec w/ 82% of max (4 mins between each round)

-Overhead lockouts: 2×12 w/ 95% of press weight (Bar should start 3” above forehead, sit on bench, let bar rest on pins in rack)

-Stone to Shoulder: 4 sets of max rep in 60 sec AHAP

-Sumo deadlift: 4×5 @ 82% of conv. Deadlift (use straps, extra wide feet, toes turned out, drop hips, keep hips down)

-Straight legged deficit RDLs: 3×5 w/ 70% of deadlift (mixed grip, maintain nearly straight legs, upper back will slightly round, descend until 2” off floor, then quickly ascend and lockout)

-Wide grip pullups: 3×10, use assistance if necessary

-Bent over rows: 3×10 w/ heavy barbell

*remember to use 90% of your 1rm for the percentages