| a) WARM UP:
3 sets:
- 3 inchworms
- 5 Barbell good mornings
- 5 single leg good mornings
- 5 back squats
- 5 deadlifts (round 2 + 3 increasing a bit weight)
|
| b) SKILL/STRENGTH:
Every 90s for 10 rounds:
- 3 deadlifts at 65-75% *(stay within this range. Dropping the bar is not allowed. Touch and go is allowed.)
|
| c) WOD:
3 rounds:
- 1:00 thrusters (95/65)
- 1:00 Power Cleans (95/65)
- 1:00 Box Jump overs (24/20)
- 1:00 Pullups
- 1:00 Assault bike (cals)
- 1:00 Rest
*Goal is 300 reps |
