Wednesday 3/9

Finish warm-up with
1) Every minute on the minute climb thruster ladder
Min 1: 12/10 Cal Row + 4 Thrusters (105/70)
Min 2: 12/10 cal Row + 5 Thrusters (105/70)
Min 3: 12/10 cal row + 6 Thrusters (105/70)
etc.


2) Deadlift to a heavy ish 3 reps
then drop 10% and hit 5
drop another 10% and hit 7

3) 12 min DT ladder
12 Deadlifts
9 Hang power cleans
6 push jerks
(75/55) (95/65) (115/75) (135/85) (155/105) (175/115) (195/125) (215/135)

4) If you skipped the GHDSU + Banded GM yesterday get them in today (if your abs are still sore from 16.2 just do the GM)
75 each partition how you like

5) 5 rounds NFT
5 weighted ring rows
10 Banded pull aparts