Thursday 10/5/17

Strength Cycle: Cycle 1 – Week 7 – RETEST WEEK

Strength/Skill
In 18min:
Find 3RM Deadlift

WOD
9, 7, 5
2x Burpee CTB (S: 1x RMU/BMU)
Power Snatch – 115/75 (S: Squat Snatch – 135/95)
*Cap = 10min. If pushing the intensity right, you should finish this one under 7min.

Cooldown
On your own: Roll out quads, hips, glutes, and calve

Unloaded
3 Rounds
In 8min, complete:
50/33 Cal Row or 40/27 Cal Bike or Run 600m
-immediately into…
21 Right-Arm RKBS
15 Right-Arm KB Front Rack Squats
9 Right-Arm KB Shoulder to Overhead
21 Left-Arm RKBS
15 Left-Arm KB Front Rack Squats
9 Left-Arm KB Shoulder to Overhead

Rest 2min b/t Rounds

-then:
AMRAP 5
Max Wallballs
*Goal is 100+!

Daily Reading
1. Here’s How You Should Sit At Your Desk for Bigger Lifts
2. Butterfly 4-Step
3. 9 Ways to Normalize Your Hormones
4. Salmon Burgers

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