Posted on

16 July 2024

Warm up: Coach’s Choice

Strength/Skill: Paused Deadlift

3 x 3 x 3

Stimulus/Focus: Start at 60% and get AHAP. Each lift will have a 2-second pause just off the floor on the way up and on the way down. Lift on a 2-minute clock.

WOD: 25 Minute AMRAP

10 Toes to Bar

15 Dumbbell Deadlifts (50/35)(35/20)

20 Box Jump Overs (24/20)

10 Pull Ups

15 Dumbbell Hang Power Cleans (50/35)(35/20)

20 Box Jump Overs (24/20)

10 Chest to Bar Pull Ups

15 Dumbbell Push Jerks (50/35)(35/20)

20 Box Jump Overs (24/20)

*Masters may step up. Everyone must step down.

Stimulus/Focus: This is a long time domain with a higher rep scheme. The weight should be moderately heavy. It will be taxing on your grip. Break work as needed. Find a steady pace and keep moving.

Cool Down: Tabata Diagonal Plank Holds