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
In teams of 3, rotating through stations, for 5 rounds:
6 Strict Pullups | R+ 2 Rope Climb
15/12 Cal Row
40 Double Unders
Extra
Before
Snatch from the Blocks below the knee: 60/3, 70/3, 75/3, 80/2*2 sets, 85/2*2 sets, 90/1, 95/1
5 sets
-5 hollow candlestick rollups + 5 Ring MU
After
5 min. clock – alt. every 30 sec.
-30 sec. bearhug sandbag hold
-30 sec. bottom of squat sandbag hold