Weightlifting
I. Every 2:30 mins x 5 sets: Hang Snatch + Overhead Squats
3 x (2+2) reps
2 x (2+1) reps
Start at 65% 1RM and build over the 5 sets. DO NOT exceed 92% 1RM.
II. For Time
5-4-3-2-1-1-2-3-4-5 reps
Deadlift @ 80%
Bench Press @ 80%
This will be performed just like the workout Linda without the cleans. Move at a for-quality pace even though this is for time. Continue to work on good positions.
Conditioning
AMRAP 14
20 / 16 cal Row
8 L/8 R Single Arm Dumbbell Hang Clean & Jerks
12 Alt. Pistol Squats
RX 50 / 35 lbs
Scaled 35 / 25 lbs
Accessory Work
For Quality
400m Sandbag Carry
Every time you break complete:
10 Sandbag Bear Hug Squats
RX 100 / 70 lbs
Scaled 100 / 700 lbs @ 200m
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