STRENGTH: Back squat 10-10-10, use heaviest load possible on each set WOD: For time, 500 m row 50 x wall balls 400 m row 40 x wall balls 300 m row 30 x wall balls 200 m row 20 x wall balls 100 m row 10 x wall balls
OLYMPIC LIFTING STRENGTH: A) Bench Press Warm up, then: 2 x (75%x 5), 2 x (85%x 3), 2 x (90% x 2) B) Accessory: 25 x strict pull ups, weighted if possible + 25 x decline push ups + 25 x dips – athlete’s choice how to break up WOD: 8 minute AMRAP 5 x shoulder to overhead 10 x jumping lunges 15 x sit ups
