Shoulder Stretches
Squats
Front Squats
Deadlifts
Cleans
Push Ups (Hand release on bottom)
Core Lift: Bench Press 1 RM Test
5x50%, 5x60%, 3x65%, 3x70%, 2x80%, 1x90% 1x95%
Find 1 RM in 3 Attempts
WOD: AMRAP in 15 min.
5 Push Ups
5 Pull Ups
5 Burpees
RidgeWOD:
Strength:
Bench Press: work up to 5 sets of 5x @ 85%
WOD: Not For Time - 4 Rounds
3x BodyWeight Bench Press
5x HEAVY Weighted Dips
250 m. Row
Auxiliary Work:
3 x 10x Pistols (alternate legs)
3 x 10x Barbell Lunges (each leg)
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