Wednesday

STRENGTH (5/3/1 pgm)

Deadlift

WOD

A.M.R.A.P in 6 minutes of:

21 Deadlifts - 90/60kg (100/70kg)

90 Double Unders (130 Single Skips)

15 Deadlifts

80 Double Unders (120 Single Skips)

9 Deadlifts

70 Double Unders (110 Single Skips)

2 minutes rest

A.M.R.A.P in 6 minutes of:

15 Hang Cleans - 50/35kg (60/40kg)

60 Double Unders (90 Single Skips)

12 Hang Cleans

50 Double Unders (80 Single Skips)

9 Hang Cleans

40 Double Unders (70 Single Skips)

2 minutes rest, then

A.M.R.A.P in 6 minutes of:

12 Thrusters - 45/30kg (50/35kg)

30 Double Unders (40 Single Skips)

9 Thrusters

20 Double Unders (30 Single Skips)

6 Thrusters

10 Double Unders (20 Single Skips)