Strength
Bench Press (Wk 4) No Tempo
3.2.2.1.1 Working Up to 90-95%
2x1 @ 90-95%
Sumo DL (Wk 4)
5.4.3.2.2.1 Working Up to 90-95%
2X1 @ 90-95%
WOD
3 min Amrap (Total 32 Reps per Rnd)
8 KB Hang Pwr Snatch Right Arm 44/35
8 KB Hang Pwr Snatch Left Arm 44/35
8 KB Front Rack Alt Lunges Right Arm 44/35
8 KB Front Rack Alt Lunges Left Arm 44/35
2 Min Rest
3 min Amrap (Total 32 Reps per Rnd)
8 KB Hang Pwr Clean 44/35 R
8 KB Hang Pwr Clean 44/35 L
16 KB Front Squat 44/35
2 Min Rest
3 min Amrap (Total 24 Reps per Rnd)
3 KB Hang Pwr Snatch on R
3 KB Hang Pwr Snatch on L
3 KB Hang Pwr Clean 44/35 R
3 KB Hang Pwr Clean 44/35 L
12 KB Front Squats 44/35
MOD Key:
P: 26/20
RX: As prescribed
C: 62/44