Warm up: Coach’s Choice
Strength/Skill: Deficit Deadlift – 5 x 1
Stimulus/Focus: The deficit will be standing on 45 pound plates. Spend 10 minutes working to a heavy triplet, where you do a quick reset on the floor each time. Then, complete one rep every minute on the minute for five minutes at that weight.
WOD: 7 Minute GAFAP
Power Cleans (155/105)(105/70)
Front Squats(155/105)(105/70)
Hang Power Cleans(155/105)(105/70)
Shoulder to Overhead(155/105)(105/70)
*Start with one rep of each. Add one rep each round (1, 2, 3 . . . )
*Every time you put the bar down (including between rounds),you have to perform 10 box jump overs (24/20) with a mandatory step down.
Stimulus/Focus: This workout will be incredibly challenging on your grip and mind set. Chose a weight that will allow you to get through the round of three reps without putting the bar down.
Cool Down: Tabata Overhead Barbell Hold (with bar from WOD)