Monday

Strength:

Sumo Deadlift

•  9 x 3 

• 65% 1RM

• New Set Every 1:00

• No Touch and Go

 

Metcon:

[OPEN]

For Time:
50 Wallball- (20/14-10/9’)
3 Rounds of: 12 Deadlifts + 9 Hang Power Cleans
30 Wallball
2 Rounds of: 12 Deadlifts + 9 Hang Power Cleans
10 Wallball
1 Round of: 12 Deadlifts + 9 Hang Power Cleans
Barbell Loading: (135/85) 

 

[PERFORMANCE]

For Time:
50 Wallball- (20/14-10/9’)
3 Rounds of: 12 Deadlifts + 9 Hang Power Cleans
30 Wallball
2 Rounds of: 12 Deadlifts + 9 Hang Power Cleans
10 Wallball
1 Round of: 12 Deadlifts + 9 Hang Power Cleans
Barbell Loading: (115/75)

 

[FITNESS] 

For Time:
50 Wallball- (14/10-10/9’)
3 Rounds of: 12 Deadlifts + 9 Hang Power Cleans
30 Wallball
2 Rounds of: 12 Deadlifts + 9 Hang Power Cleans
10 Wallball
1 Round of: 12 Deadlifts + 9 Hang Power Cleans
Barbell Loading: (95/65)

 

Accessory

Kettlebell Kang Squat 

4 x 12  

• Knees Out

• Hold KB in Goblet Position