Strength:
Work up to very heavy set of 3, and do 3 sets at that weight. (should be about 90% of your latest PR)
+
Heavy SA DB Rows 5x10each
Conditioning: 15 min EMOM
Min 1 Deadlifts x8 225/135
Min 2 SA DB Snatch x 10 50/35
Min 3 Bar Over Burpee x 8
All WODs from now on will be posted exclusively on SugarWOD. Please download the app on your phone and join CrossFit Result! DOWNLOAD SUGARWOD!!
Front Squats: 8, 6, 6, 6, 4, 4 RPE 8 (should be 10 lbs heavier than last week) Barbell Reverse Lunge 3x10 Barbell RDL 3x10 Conditioning: 14 min AMRAP 10 Hang Power Snatch 95/65 20 T2B 30/25 cal ski 40
Fight gone bad 3 Rounds For Total Reps in 17 minutes 1 minute Wall Ball Shots (20/14 lb) 1 minute Sumo Deadlift High-Pulls (75/55 lb) 1 minute Box Jumps (20 in) 1 minute Push Press (75/55 lb) 1 minute