WOD
Strength
DL: APRE – Last week 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
Max Reps in 5 Rounds,
90 sec on, 2 min off:
8 Power Clean (135/95 | R+ 50/35DB)
30 Double Unders
Max Strict Pullup in Remaining Time | R+ Bar MU
Extra
Before
3 Position Snatch: above knee, below knee, 2″ off ground
50/1, 60/1, 65/1, 70/1, 75/1*4 sets
5 sets of 5 strict hollow C2B pullups
*you must hold hollow up and down
3 min. EMOM – 5 kipping only pullups
3 min. EMOM – 5 butterfly pullups
3 min. EMOM – 5 C2B pullups
After
80 arch rocks