635

Warmup

5 minute row

WOD

Overhead squat

  • 5 @ 45 lbs.
  • 5 @ 55 lbs.
  • 3 @ 65 lbs.
  • 2 @ 75 lbs.
  • 1 @ 85 lbs.
  • 5 @ 95 lbs.
  • 5 @ 97.5 lbs.
  • 5 @ 100 lbs.

Snatch

  • 5 @ 45 lbs.
  • 5 @ 50 lbs.
  • 3 @ 60 lbs.
  • 2 @ 70 lbs.
  • 1 @ 80 lbs.
  • 5 @ 90 lbs.
  • 5 @ 92.5 lbs.
  • 5 @ 95 lbs.

634

WOD

Backsquat

Warmup

  • 5 @ 45 lbs.
  • 5 @ 75 lbs.
  • 5 @ 105 lbs.
  • 3 @ 135 lbs.
  • 3 @ 165 lbs.
  • 2 @ 185 lbs.
  • 1 @ 205 lbs.

Work Sets

  • 5 @ 227.5 lbs.
  • 5 @ 230 lbs.
  • 5 @ 232.5 lbs.

Shoulder Press

Warm Up Sets

  • 5 @ 45 lbs.
  • 3 @ 60 lbs.
  • 2 @ 70 lbs.
  • 1 @ 80 lbs.

Work Sets

  • 5 @ 90 lbs.
  • 5 @ 92.5 lbs.
  • 52 @ 95 lbs.

633

WOD

Backsquat

Warmup

  • 5 @ 45 lbs.
  • 5 @ 80 lbs.
  • 5 @ 105 lbs.
  • 3 @ 130 lbs.
  • 3 @ 155 lbs.
  • 2 @ 180 lbs.
  • 1 @ 205 lbs.

Work Sets

  • 5 @ 222.5 lbs.
  • 5 @ 225 lbs.
  • 5 @ 227.5 lbs.

Shoulder Press

Warm Up Sets

  • 5 @ 45 lbs.
  • 3 @ 60 lbs.
  • 2 @ 70 lbs.
  • 1 @ 80 lbs.

Work Sets

  • 5 @ 82.5 lbs.
  • 5 @ 85 lbs.
  • 5 @ 86.5 lbs.

630

Warmup

  • 5 minute row
  • 20 x squat

WOD

Backsquat

Warmup

  • 5 @ 45 lbs.
  • 5 @ 75 lbs.
  • 5 @ 100 lbs.
  • 3 @ 125 lbs.
  • 3 @ 150 lbs.
  • 2 @ 175 lbs.
  • 1 @ 200 lbs.

Work Sets

  • 5 @ 220 lbs.
  • 5 @ 222.5 lbs.
  • 5 @ 225 lbs.

Deadlift

Warmup

  • 5 @ 55 lbs.
  • 5 @ 80 lbs.
  • 5 @ 105 lbs.
  • 3 @ 130 lbs.
  • 3 @ 155 lbs.
  • 2 @ 180 lbs.
  • 1 @ 200 lbs.

Work Sets

  • 5 @ 220 lbs.
  • 5 @ 222.5 lbs.

629

Warmup

5 minute row

Snatch balance:

  • 5 w/ PVC
  • 5 @ 25 lbs.
  • 3 @ 35
  • 3 @ 45
  • 2 @ 55
  • 2 @ 65
  • 1 @ 75 lbs.

WOD

Snatch balance:

3 @ 85 lbs.

3 @ 87.5 lbs.

3 @ 90 lbs. (1, 2, 3)

3 @ 90 lbs.

3 @ 92.5 lbs.

627

Warmup

20 minute row

Power clean:

  • 5 @ 25 lbs.
  • 5 @ 45
  • 3 @ 65
  • 3 @ 85
  • 2 @ 105
  • 2 @ 120
  • 1 @ 130 lbs.

WOD

Power clean:

  • 3 @ 137.5 lbs.
  • 3 @ 140 lbs.
  • 3 @ 142.5 lbs.
  • 3 @ 145 lbs.
  • 3 @ 147.5 lbs.