We will be establishing a 1RM deadlift on Friday. Eat/sleep/prepare accordingly.
Strength
1a) Fitness: Bench Press, 3×5 Linear Progression
Performance: Bench Press, 3RM, then two drop sets @ 90%
1b) 3×2 16′ Rope Climb – Legless if possible
Conditioning
15 minutes to complete:
- 1 Mile Run
then, in time remaining, AMRAP of ascending ladder:
- 4 Ring Dips
- 4 Air Squats
- 4 Power Cleans (135/95)
- 6 Ring Dips
- 6 Air Squats
- 6 Power Cleans
- 8 Ring Dips
- 8 Air Squats
- 8 Power Cleans
- 10…