Monday
Barbell Strength:
Squat 1-1-1ME @ 80-90-95-100%
EMOM 10 min: 2 reps @ 80%
WOD: For time:
5 rope climbs
5 clean and jerks (115/65)
4 rope climbs
4 clean and jerks (135/75)
3 rope climbs
3 clean and jerks (155/85)
2 rope climbs
2 clean and jerks (175/95)
1 rope climb
1 clean and jerk (195/105)
*sub 5 strict ring rows or 5 pull-ups for 1 rope climb
Wednesday
Barbell Strength:
Bench 1-1-1ME @ 80-90-95-100%
EMOM 10 min: 2 reps @ 80%
WOD: “Nancy”
5 rounds for time of:
400 meter Run
15 Overhead Squats (95/65)
Friday
Barbell Strength:
Deadlift 1-1-1ME @ 80-90-95-100%
EMOM 10 min: 2 reps @ 80%