WOD
Strength
Deadlift: 6 sets of 5 up to difficult 5 rep, no bounce
Conditioning
4 rounds for time:
400m sprint (this is where the workout is… attack these)
21 KB Goblet Squats (53/35)
9 Burpees OVER KB (not to behind)
Rest 90 sec
No Cap, but scale as needed to keep runs under 2:30, squats unbroken, and burpees under 1:00. Target is 2:30-4:15 rounds.
Extra
Strength
A) Muscle Clean + FS: 30-50/3+3*3sets
B) Clean From Blocks above knee:
1 Clean pull + 1 Clean = 1
Every 90 sec: 40/2, 50/2, 60/2, 70/1, 75-85/1*4
Skill
A) 3 sets – 10 slow Hollow/arch/hollow transitions
B) 4 sets – 5 H/A kips + 5 kipping Pullups + 5 Small circles
Midline – After
3 sets:
15 weighted situps
15 hip extensions