WOD
Warm-up
Bike 3 Minutes
2 Sets
10 alt Shinbox Thoracic Rotation w/ 2sec pause
10e/leg Staggered Stance DB RDL
6 Burpee into Broad Jump
(1) https://www.youtube.com/watch?v=lYTc50zta00
(2) https://www.youtube.com/watch?v=LBzxZCUZrNA
Strength
Deficit Deadlift: 6 Sets of 3, building each set as able. Stand 2-3″ deficit (25#)
Rest 1-2 Minutes between sets
Tempo: 3131
(3sec ascent, 1sec pause, 3sec descent, 1sec pause)
Conditioning
For Reps
7 Minute AMRAP:
6 Hang Power Snatch (75/55)
12 Pull-ups
20 Double Unders
Rest 3 Minutes
7 Minute AMRAP:
6 Burpee Box Jump Over (24/20)
12 Front Squat (95/65)
20 Double Unders