Warm up: Coach’s Choice
Strength/Skill: Deadlift
3 x 3 x 3 x 3 x 3 x 3
Stimulus/Focus: Start at 50% and get AHAP across the six sets of three tempo deadlifts. Each deadlift is a 5-second up and 5-second down. Lift on a 3 minute clock.
WOD: 10 Rounds for Time (18 Minute Cap)
6 Hang Power Cleans
9 Power Cleans
12 Deadlifts
RX: (95/65)(65/45)
RX+: (135/95)(95/65)
Stimulus/Focus: Try to go unbroken on your rounds if possible. If you cannot hold onto the barbell that long-take one break between movements.
Cool Down: 3 Rounds
15 GHD Sit Ups
15 GHD Extensions