"Recharge Day"
Strength and Technique
1. 3 Rounds, For Quality: (20:00)
15 Deadlifts @ 50% (Goal is Unbroken)
5 Rope Climbs
2. 5 Rounds, For Quality: (20:00)
5 High Box Jumps
7 Strict Pull-ups
9 Double KB Pause (:02) Front Squats
Warm up 10min AMRAP 1min Row 10 Walking Lunges 1min Bike 10 Squats 4 Sets 4 Thrusters (build up in weight) 4 C2B Pull Ups 4 Burpees Work out Partner WOD 25 min AMRAP 21/16 Cal on C2 20 Thrusters 60/40
Warm up 3 Rounds 6 Goblet Squats 33x0 12 Alt Box Step-ups 20 Banded Pull Apart 4 Rounds 5 Dual KB Front Rack Squats 30x0 5 Jumping Squats Strength Back Squat 5 @ 70% of 1 RM 3 @ 75% of 1 RM 2 @ 80% of