-Warm Up-
AmRaP 8
8 DB suitcase lunges
8/8 Arnold presses
8 DB sumo deadlift
8/8 single arm Sumo deadlift highpull
8 pushups to downward dog
-Strength/Skill-
5-3-1
Push Press
*Set 1 – 70-75% x 5
Set 2 – 80-85% x 3
Set 3 – 90-95% x 1+
1+ means athlete performs max reps at that weight with the goal of at least 1. Retest of pure 1RM will happen next week.
-WOD-
DOUBLE AMRAP
AMRAP 4
2 DB Devil’s Press (40/30)|(30/20)
6 DB Push Press
8 DB Alt. Suitcase Lunges
-Rest 1:00-
Repeat!
*Pick up where you left off in the second AMRAP. Score at the end of the workout is one number for total rounds & reps.
