Monday

Tech : All movements in WOD

Strength : Shoulder Press
Use Wendler Week 1
1. 65% RM x 5
2. 75% RM x 5
3. 85% RM x 5+(max reps)

WOD : 5 rounds for time
200 m run
9 Deadlifts
6 Hang Power Cleans
3 Push Jerks
*Overdrive benchmark of 155/105 lbs
3rd gear – use 135/85 lbs
2nd gear – use 115/65 lbs

1st gear – use 95/55 lbs