WOD
Strength
Deadlift: 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 Rounds for Times, Every 4 Min:
12/9 Cal Airbike
10 DB Push Press AHAP | R+ HSPU
5 Power Cleans (155/105 | R+ 205/135)
Extra
Before
Clean pull to below knee + Clean:
Every 90 sec: 50/3, 60/2, 70/2, 75/2, 80/1, 82-88/1*4
4 sets as warmup on Rings – 20 sec. hollow hold + 6 H/A swings + 20 sec. arch hold
5 sets of following complex: 5 sec. hollow hold + 5 sec. arch hold + 3 H/A swings + 2 MU + 5 sec. hollow hold + 5 sec. arch hold
After
3 sets (e/arm) – 100ft. waiters carry – every 25′ stop and do 6 squats in front rack