WARMUP
ON A 5:00 RUNNING CLOCK…
20 Up-Downs
10 Empty Barbell Strict Press
:30 OH Barbell Hold
:30 OH Barbell Walk
10 Push-ups
10 Burpees
STRENGTH
POWER CLEAN- EVERY 2 MIN
1X5 @ 80% OF 1RM
1X5 @ 80% (AGAIN)
1X3 @ 85%
1X3 AT 88%
*(NOT T&G)
REST 2 MIN, THEN…
DEADLIFT- EVERY 2 MIN
8-8-8
*Start moderate build to moderate-heavy.
WOD
EVERY 1:30 x 8 SETS
8 Deadlifts (Athlete’s Choice) + Max Plank Hold
MLS: optional
EMOM 7
7 GHD SIT-UPS (OR 10 V-UPS)
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