WOD
Strength
DL: APRE –
Set 1-50% of 6rm/10
Set 2-75% of 6rm/6
Set 3-Max Reps of 6rm
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
0-2 – Decrease 5-10#
3-4 – Decrease 0-5#
5-7 – No Change
8-12 – Increase 5-10#
13+ – Increase 10-15#
Conditioning
5 min on, 3 min off, 5 min on, for AMRAP:
200M Run
16 Alt. DB Snatch (50/35)
18 Toes to Bar
Pick up where you left off following rest.
Extra
Before
Snatch Blocks at knee: Snatch + OHS (1+1=1):
-60/3, 70/2, 75/2, 80/2*4 sets, 80+/1*2 sets
Accumulate 40 HSPU each with 2 sec. pause in perfect bottom kip position
After
60 abwheel/barbell rollouts