WOD
Strength
DL: APRE – 2 more weeks of 6s, stay with it!
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
For Time:
21 Thrusters (95/65 | R+ 115/75)
21 Bar Facing Burpees
15 Thrusters (95/65 | R+ 115/75)
15 Bar Facing Burpees
9 Thrusters (95/65 | R+ 115/75)
9 Bar Facing Burpees
Extra
Before
Clean Blocks at knee: Power clean + FS (1+1=1):
-60/4, 70/3, 75/3, 80/2, 85/1*2, 85+/1*2
*footwork should not have to be adjusted after power clean!
3 sets on rings – 10 sec. hollow hold + 3 strict hollow ring pullups + 5 Hollow/arch kips
5 sets
-12 hollow rocks on ground + 3-5 MU as able
*rest as needed
After
-50 hip extensions + 100 hollow rocks
*split as desired