Strength
4×12 Strict Press @ 55-60% 1RM (all sets at the same weight)
WOD
3 Min ME weight lifted STO (you pick your weight…minimum 45/15)
-5 min rest-
3 Min ME weight lifted Power Clean (you pick the weight…minimum 75/45)
Score is total weight lifted from the two ME’s combined…so for each ME it is the Weight x Reps to figure out your total weight lifted, then combine the two for your score.
DB WOD
15min AMRAP
100m Run
10 DB Bent Over Rows
10 DB Snatch (alt arms)
10 DB Lunges
10 DB Situps
