Monday
Strength: deadlifts 3, 3, 3+ (70, 80 90%) Metcon: Rx
Friday
Strength: work up to a heavy clean and jerk Metcon:
Thursday
Skill: rope climb Metcon: Rx 17 min amrap: 5
Wednesday
Strength: Deadlift 5, 5, 5+ (65, 75, 85%) Metcon: Rx
Tuesday
Strength: Back Squat 5, 5 ,5+ (65, 75, 85%)
Monday
Strength: Shoulder Press (65, 75, 85%) 5, 5, 5+
Friday
Don't forget that we will be having an offsite wod tomorrow
Thursday
Strength: deload deadlift 3x5 (60, 65, 70%) Metcon: In 20
Tuesday
Strength: deload shoulder press 5x3 (60, 65, 70%) Metcon: Rx
October
Strength: 1rm front squat Metcon: Rx 15 min amrap