WOD
Strength
DL: 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 Time
4 Power Clean & Jerks (155/105)
10 OH Walking Lunges (25/15)
16 KBS (53/35)
Extra
Before
Clean from blocks above knee:
-Work to 90% of last week’s heavy double
-Perform 6 singles EMOM at that weight
5 min. practice – freestanding Tripod hold
*shoot for tabata style
5 sets of 6-10 strict HSPU
-each w/ 3 sec. lowering
After
4 rounds
-20 GHD hip extensions w/ pause at top
-20 GHD situps lowering only to parallel