WP Strength Group

Sunday, January 8, 2017

Row 1:00, rest 1:00

Repeat until pace/form deteriorates

Push Jerk - 5x5, moderate

Deadlift - 3x5, moderate

Bench Press - 3x5, moderate

Pull Ups - 3 sets

Dips - 3 sets

Recovery Day

Run 20 minutes

Handstand Push Up - 5 sets

Clean & Jerk - 70%/1x3

Back Squat - 60%/3x3

Row 1000m, rest 2:30

Repeat until pace/form deteriorates

AMRAP 20:

5 Pull Ups

10 Push Ups

25 Double Unders

Snatch - 5x3

Back Squat - 4x5

Shoulder Press - 5x3

21-15-9

Row Calories

Thruster, 95#

Kettlebell Swing, 70#

Recovery Day