1. Strength
Deadlift

Rx + Int
5 sets x 5 reps (80%)
Beg:
5 sets x 5 reps
Light Weights
2. wod
Rx:
For Time
40 One DB Hang Clean & Push Press (50/35lb)
15 Lateral Burpees Over The Dumbbell
30 One DB Hang Clean & Push Press (50/35lb)
15 Lateral Burpees Over The Dumbbell
20 One DB Hang Clean & Push Press (50/35lb)
15 Lateral Burpees Over The Dumbbell
Int:
For Time
40 One DB Hang Clean & Push Press (45/25lb)
15 Lateral Burpees Over The Dumbbell
30 One DB Hang Clean & Push Press (45/25lb)
15 Lateral Burpees Over The Dumbbell
20 One DB Hang Clean & Push Press (45/25lb)
15 Lateral Burpees Over The Dumbbell
Beg:
3 Rounds For Time
20 One DB Hang Clean & Push Press (25/15lb)
10 Lateral Burpees Over The Dumbbell
Time Cap 15:00 minutes
Coach Notes:
DB Clean & Push Press: 1
st 10/10 x 2 sets, rest 15 sec, 2nd 10/10 rest 15 sec then 5/5,
3
rd 5/5 rest 15 sec then 5/5.
Burpees over the DB: Jump with both legs over the dumbbell.

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