MONDAY

Strength

 

For load

 

Deadlift

5×5

 

Heavy Deadlifts to start the week. Work up to a heavy starting weight, around 70% of your 1rm is good and start your first set there, building in weight each set.

WOD

 

10 Min AMRAP:

 

50 Double Unders

10 Hang Power Snatch 40/30kg

50 Double Unders

10 Thrusters

 

Active: 35/25kg

Lifestyle: 30/20kg

 

This will be a grip and shoulder burner! Encourage athletes to hold on for big sets from the start, but sets they also think will be consistent for the 10 minutes. So if that means breaking the barbell of double unders from the start to be more consistent then do that. Can you break 4 rounds?