Strength: Deadlifts – 5×3 at 90%, 95%, 100%, 105%, 110% of 10RM
Conditioning: AMRAP 11 4 Thrusters 135/95 8 Hang Power Cleans 135/95 12 KBS 70/53 16 Wall Balls to 12/10′ targets (20/14)
Workout – we’re going to be pushing the weight on the thrusters today, but the weight should be something that we can complete the 4 reps unbroken each round with the same idea on the cleans. KB swings are heavy but should be done American style to really emphasize the hip drive. Our wall balls we’re going to be pushing the height, so they should be performed on the wall for Rx men, clearing the standard 10′ mark and women will be going to the men’s mark on the rig or wall. This is to really force us to use our legs and hips more rather than our arms.