Olympic Weightlifting:
Jerk: 4RM, 90% for 2 sets of 4 reps
Push Press: 5RM, 90% for 2 sets of 5 reps
Back Squat: 5RM, 90% for 4 sets of 5 reps
Bent Over Row: 5RM, 90% for 2 sets of 5 reps
Back Squat: 3 sets of 5 reps (add 5 pounds to previous attempt)
Overhead Press: 3 sets of 5 reps (add 2.5 pounds to previous attempt)
Pull-ups: 3 sets of 5 reps (heavy)
Conditioning:
AMRAP in 15 Minutes of:
35 Air Squats
25 Push-ups
If you're participating in the Oly or Strength portions, allow a minimum of 3 hours between it and the Conditioning wod.
After any or all sessions, take time to stretch and foam roll. It is the beginning of a new week. Have fun and be safe!
