Warm up: Coach’s Choice
Strength/Skill: Deadlift
3 x 3 x 3 x 3 x 3
Stimulus/Focus: Start at 75% and get AHAP across the 5 sets. Lift on 2-minute clock.
WOD: 3 Rounds, Each for Time:
30 Deadlifts
20 Hang Power Cleans
10 Thrusters
*Rest 3 min between rounds.
*Increase weight each round as prescribed below:
1st Round: (95/65)(65/45)
2nd Round: (115/75)(75/55)
3rd Round: (135/95)(95/65)
Stimulus/Focus: An all barbell workout. The deadlifts will be light, the hang power clean moderate, and the thrusters heavy–and the bar gets heavier each round. You have 3 minutes to rest between each round. Change your weight efficiently. You will have a time for each round.
Cool Down: 3 Rounds
20 Bar Hops
5 Barbell Rollouts