Strength: Deadlift

Warm up 5/7 minutes then:

7 Singles. Work up to heavy last single.

 

AMRAP 3 minutes of:

-1 Squat cleans @BW

-2 Box overs @20 (for everyone)

-3 Floor press @BW (have partner help setup)

*This will be in waves: One athlete goes and helps the other with floor press set-up, then switch after 3 min. time cap.

**Repeat above 2 more times.

 

Afterburner: Fat grip standing dumbbell curls. (place a set of fat grips on the dumbbells and curl away)

1 set of light weight to failure (each arm)

1 set of 25 each arm

1 set of 10 HEAVY each arm