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| Strength: Strict Press WU: 5×70%(5RM) 5*80% 5*90% then take your 5RM add 5kg and perform 3 sets with max repetitions Skill: Push Press/Push jerk MetCon: 3 RFT 400m run 21 Toes 2 bar 12 S2OH A) Vups- 12/8kg KB One arm pushpress (perform 12 in each arm) B) K2E-30/20kg Push press C)T2B-45/30kg push press D) T2B-60/40kg Push jerk |
| S&A WOD ME Pull Sumo Deadlift 2-2-2-2-2-2 (aim to heavy double) Zarcher squat (from the floot) 4*6-8 Bent over row 3*10 Glute bridges 100 reps in any order |
