STRENGTH
Weighted Pull-up, 3×3 at 80-85% of 3RM from last Friday, rest 90 seconds between sets
If you do not have weighted pull-ups, do 3 sets of 8 reps of some difficult pulling variation (i.e. ring row, strict pull-up, etc.). If you did not do 3RM last Friday, pick a challenging weight for sets of 3. Use supinated or pronated grip (no mix grip for today’s stuff)
WOD
Level 1
AMRAP 12:
- Dumbbell Hang Clean x 15
- Dumbbell Push Press x 15
- Light Sandbag Get-up x 20 (10/side)
Level 2
AMRAP 12:
- Hang Power Clean (95/65) x 15
- Shoulder to Overhead (95/65) x 15
- Sandbag Get-up (50s/30s) x 20 (10/side)
Notes: Sandbag on shoulder for get-ups.
40
3 + 8
Weighted PU 3×3: 45#
WOD: 2 + 35 rx
3 + 18 rx
3 + 16 @ 55# bar/ 32# sandbag
Oops!
3+ 31