Keep Giving!
WOD
Strength
Deadlift: Double overhand/clean grip
Set 1-50% of 10rm/12
Set 2-75% of 10rm/10
Set 3-Max Reps of 10rm
Set 4-Max Reps based on *
*Weight Change Based on Reps in set 3
8 or less – Decrease 10#
9-11 – No Change
12 or more – Increase10#
Conditioning
4 rounds for time
400m Sprint
21 Goblet Squats (53/35)
9 Burpees Over KB Handle
Extra
Before Class
Snatch from blocks above the knee:
1 Snatch Pull to explode + 1 Snatch =1
EMOM: 40/2, 50/2, 60/2, 70/1, 75-80/1*4
3 sets – 10 slow Hollow/arch/hollow transitions
4 sets – 5 H/A kips + 5 kipping Pullups + 5 Small butterfly circles
After Conditioning
Midline/Core:
3 sets
-15 weighted situps
-15 hip extensions