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