WOD
Strength
Deadlift: from 3″ deficit – 50/3, 60/3, 70/2, 75-80/1x6sets
*some may not be flexible enough to use deficit, adjust as needed and work with coaches to find best possible position.
Conditioning
AMRAP in 12 minutes, alternating station every minute:
Alt DB Snatch (50/35)
Box Jumps (24/20 step down)
Toes to Bar
Extra
Strength
FS: 50/8 60/8 70/6 75/6 80-85/6x2sets
Skill
EMOM x 10 min: 3-4 UB MU
*if you can’t make the 2-4 UB, scale reps as needed.
**for scaled progression, work on either seated hip extension MU, or jumping MU