Strength
Hang Clean + Clean – 1 set every 90 Sec x 6 Sets @ 75-90%
—Opposite of last week. Try to go a little heavier.
Conditioning
18 Min AMRAP
15/12 Cal Ski
10 Lateral Burpees over Bar
5 Deadlifts 315/205# (RX+ = 335/225#)
WOD Notes: Goal is 6+ rds. DL should be a little heavier than last week. We’ve done DL 3 wks in a row now in WOD’s. Focus on setting up for each lift. Only touch n go if you feel comfortable and can maintain position. DL = 70% of max. You may step over for burpees but you will get an (s) on whiteboard.
Assistance
a) One Arm High Pulls – 4×12 (each arm)
b) Weighted Sit-ups – Tabata 10 Rounds (100 reps)
