Monday
Strength
Deadlift
5,1,5,1,5,1
20 Minute Maximum. Start for the 5's at 75-80% of max deadlift and 90% for the first 1. Add 5-15#'s to each successive wave. Make sure you record these numbers for use next week.
Core
3 Rounds:
:30-:45 side plank
:30-:45 Plank
:30-:45 side plank other side
*all sets should be completed consecutively, then rest before staring next round.
Conditioning
AMRAP 3:00 x 4 Rounds
20 Lateral over Bar Burpees
10 Snatches
Level 3- 115/85
Level 2- 95/65
Level 1- A weight that allows for 10 touch and go reps the first round, breaking into smaller sets after that.