Tuesday 3/1

Fitness-

Strength 

A1. Deadlift - 5 reps x 3 sets , no %, just based off feel, not building sets all 3 sets at one working weight 

A2. DBU practice- 1 minute amrap x 3 sets 

Wod

 20 minute amrap partner wod

100 meter run 

3 no push up burped box step ups 24/20"

3 db snatch alternating 40/20

100 meter run 

6 no push up burped box step ups 24/20"

6 db snatch alternating 40/20

100 meter run 

9 no push up burped box step ups 24/20"

9 db snatch alternating 40/20

…..

…..

Partner A does round of 100 m run and 3 reps each movement then Partner B does 100 m run and 3 of each movement- then team advances to next round increasing reps each round 

Performance 

Strength 

A1. Deadlift 5 tng reps x 3 sets @75-80%

A2. DBU skill work - 2 attempts max effort UB x 3 sets  

Wod 

 20 minute amrap partner wod

100 meter run 

3 no push up burped box jump 24/20"

3 db snatch alternating 50/30#

100 meter run 

6 no push up burped box jump 24/20"

6 db snatch alternating 50/30

100 meter run 

9 no push up burped box jump 24/20"

9 db snatch alternating 50/30

…..

…..

Partner A does round of 100 m run and 3 reps each movement then Partner B does 100 m run and 3 of each movement- then team advances to next round increasing reps each round