260412 Sunday

Strength Deadlifts build to heavy 6 3 sets 6 reps at 80% Metcon 3 min AMRAP 10 deadlifts 100/70 (50% of 1RM) 20 DUs 2 mins rest 3 min AMRAP 10 toes to bar 10 STOH 50/35 2 mins rest 3 min AMRAP 10 alt

Strength Back squats build to 3RM 6 sets 1 rep at 100% Metcon 15 min am rap 10m HSW or 3 wall walks 12 alt DB snatches 22.5/15 15 box jump overs

Weightlifting Hang Power Clean build to 1 rep heavy 10 min EMOM 1 clean pull + 1 squat clean at 80-90% of today Metcon 4 Rounds for time (14 min cap) 15 situps 15 superman extensions 10 front squats 1