We will be doing the WOD and STRENGTH (Deadlift in class).

WOD:

#full send

EMOM 20

Min 1: 6-8 Clusters (Squat Clean + Thruster) 135/95lbs Rx+155/105 *Approx :45 Sec

Min 2: 15 Air Squats + 10 American Swings (50/35lbs)

Min 3: 8-12 Burpees *Approx :45 sec

Min 4: Rest

STRENGTH:

Deadlift:

5 reps @ 78%
3 reps @ 88%
1 rep @ 93%
5 reps @ 83%
3 reps @ 93%
1 rep @ 95+%
4 reps @ 85%

* Super Set Last 3 sets with KB Hip Thrusts x 10 *

#clean/jerk

3 Tall Clean + 3 Squat Jerk + 3 Press In Front Squat x 3 sets

MAYHEM BODYBUILDING:

Shoulder Press 3-5×10

Strict Handstand Pushups + Kipping Handstand Pushups 3-5×10

Seated Arnold Press 3-4×10

GHD Hip Raise 3×20

DB Walking Lunges 4x30yards