Monday 201116

Strength
Back Squat: 5-4-3-3 reps @ 85% of 1RM
*Perform a set every 2 minutes

WOD
For Time
50 deadlifts, 95/65 lb.
35 hang power cleans, 95/65 lb.
20 burpees over bar
35 hang power cleans, 95/65 lb.
50 deadlifts, 95/65 lb.

Note: Record time to log.

Boot Camp
AMRAP 7 minutes
6 ALT db snatch, L/R
8 box dips
10 weighted box step-ups
Rest 2 min
AMRAP 7 minutes
6 DB front squats
8 hammer curls, L/R
10 back step lunges – weighted option
Rest 2 min
AMRAP 7 minutes
6 renegade row, L/R
8 hang clean and press
100 meter run

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