Friday 01/05

Warm up

Strict Press (Add 10lb then, calculate %)
10 x 40%
10 x 50%
5 x 60%
3 x 80%
3 x 85%
3 x 90%
12 Sidebends w/ KB(Heavy)

21-15-9
Thrusters
Ascending
Men 95 | 135 | 165
Weman 65 | 95 | 115
+ 3 Back Squats @80%

400 Meter Run | row | bike

Rx Program:
Back Squat
10 x 40% w/ Pause
10 x 50% w/ Pause
5 x 60% w/ Pause
3 x 80% w/ Pause
3 x 85%
3 x 90%
12 x GHD Sit ups w/ med ball 14/20#

RDL’s w/ snatch grip
5 x 3 work to 90% of Snatch

12-9-6
Deadlift 225/315# or 80%
HSPU w/ deficit