Strength
5,5,3,3,1,1 CGBP with 1 sec hold at the chest
Add weight every time the reps decrease. Last 2 sets of 1 should be heavy.
WOD
Partner WOD (for the whole WOD)
30 manmakers
+
AMRAP 5
20 DL (135/95)
20 DL (185/135)
ME DL (225/185)
+
AMRAP 5
30 DB snatch (50/35)
30 butterfly sit-ups (abmat)
ME diamond pushups
*we will wait until all partners are done with the 30 manmakers before we start the AMRAPS. I'll give about a two minute rest after the last set of partners are finished with manmakers so the faster you finish the longer your rest. AMRAPS are back to back with no break between. As always, the numbers are for the team not the individual, so break up the reps as needed.
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