WOD
Strength
DL: APRE
Set 1-50% of predicted 3rm/6 reps
Set 2-75% of predicted 3rm/3 reps
Set 3-Max Reps of predicted 3rm
Set 4-Max Reps at Adjusted weight dependent on reps in set 3 as below
***
Weight Change Based on Reps in set 3
Reps – Weight Change
1-2 – Decrease 5-10#
3-4 – No change
5-6 – Increase 5-10#
7+ – Increase 10-15#
Conditioning
4 Rounds for Time:
14 Power Snatch (95/65)
400M Run
Extra
Before
Snatch from Blocks below knee: Snatch + OHS =1
60/3, 70/3, 75/3*2 sets, 80/2*3 sets, 85/2, 90/1
25 reps – freestanding Tripod pos. leg lifts
30 HSPU w/ 2 sec. pause in bottom of kip and top of finished rep
*break as soon as form degrades – NOT FOT TIME
After
4 min. tabata – Hollow hold