WOD
Strength
BS: 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
“Power Elizabeth”
21-15-9
Power Cleans (135/95)
Ring Dips
*Scaled ring dips with bar dips, assisted bar dips, or hollow pushups.
Extra
Before
3 Sec. Pause BN jerk + 2 BN jerks: Find max in 12 min.
*then drop to 80% and complete 10 jerks at that weight
After
80 GHD situps – split as desired