WOD
Strength
Deadlift: Take time to lower/drop & reset after every rep, do NOT rush!
rest 10 sec between reps, 50/5, rest 2 min,
rest 15 sec between reps, 60/5, rest 2 min,
rest 20 sec between reps, 70/5, rest 2 min,
rest 25 sec between reps, 80/5, rest 2 min,
rest 30 sec between reps, 85/5
Conditioning
70/50 Calorie Row
then AMRAP in 7 min:
40ft OH Lunge (Double 45/25DBs)
40 Abmat Situps
40ft OH Lunge
For partial rounds, 10ft count as one rep (cone every 10 ft); 48 reps per round.
Extra
5 min. for shoulder and t-spine mobility
Blocks Below knee: Clean only: 50/4, 60/4, 65/3, 70/3, 75/3, 80/2, 85/2×2 sets,
no time domain focus on perfect positions
then: Every 30 sec complete 1 Clean @ 50% x 5 sets, rest 1 min,
complete same scheme again @ 60%, 70%, and 80%
30/20 ring MU for time (6 min cap)
At end of session:
100 GHD situp, break as needed