Monday For max
Deadlift:
Build to heavy 3 only overhand allowed
Then:
3×3@~same weight as established 3
Tuesday Time Cap: 35:00
Team Loredo:
In teams of 2:
6 RFT:
24 Squats
24 Push-ups
24 Lunges
400m Run
*Partition as needed but must run 400m together*
Wednesday Goal Reps: 200+
For max reps of DU
W/ 12 min running clock:
2 rounds:
10 Power snatch (95/65)
20 Burpees
10 Overhead Squats (95/65)
20 Sit-Ups
10 Power Snatch (95/65)
*After 2 rds, w/ remaining time on clock, perform as many DU as possible*
Thursday Time Cap: 30:00
21-18-15-12-9-6-3
Toes to bar (Try to stay on bar but if shoulders by ears, mod to floor)
Jumping Pull-Ups (Bar 6in above head)
Wallballs (20/14)(10/9)
Friday For Load
Pause Back Squat
Build to heavy set of 3 w/ 3s pause at bottom
Then:
3×3@~same weight w/o pause
*Let form dictate weight of 3×3*