Thursday 9/3

Fitness 

Strength 

A1. Clean grip deadlift + clean pull + squat clean (1+1+1) x 5 sets 

A2. Scap pull ups

3 reps with 3 sec. Pause at top each rep x 5 sets 

Wod 

7 minute amrap 

3 front squats (95/55)

3 k2e 

6..

6...

9....

9...

12..

12

.....

Performance 

Strength 

A1. Clean pull + squat clean from pause at knee(from floor) + squat clean (1+1+1)

X 5 sets building 

A2. Strict weighted pull ups 3 reps x 5 sets building each set 

Wod

7 minute amrap 

7 minute amrap 

3 front squats (135/85)

3 t2b  

6..

6...

9....

9...

12..

12