Strength
Deadlift – 15 min to work up to a heavy single
—Focus on staying tight while driving through the floor. Stop, once you feel like you’re losing form.
Conditioning
3 Rounds For Time
10 Power Clean 185/125#
20 T2B
10 Front Squat 185/125#
60 Double Unders
10 Push Jerk 185/125#
WOD Notes: TD = 12-18 minutes. Barbell weight is around 62-65% of PC or PJ. You should be doing quick singles on the PC. Front squats/Jerks should be unbroken, but should feel heavy by the 10th rep. T2B scale = 10-15 reps, 40 hollow rocks, or 10 cal ski erg. DU scale = 30 DU or 100 singles. REMINDER: The weights that touch the floor must weigh more than the empty barbell!!
Katie – 270# DL!