STRENGTH:
#deadlift
On the 2:00 x 6 Sets:
Set #1 – 3 Deadlifts @ 72%
Set #2 – 1 Deadlift @ 79%
Set #3 – 3 Deadlifts @ 72%
Set #4 – 1 Deadlift @ 84%
Set #5 – 3 Deadlifts @ 72%
Set #6 – 1 Deadlift @ 89%
Increasing by 2% on all lifts today from last week’s effort.
BeachFit will do:
On the 2:00 X 6 Sets:
10 KB Deadlifts + 10 Plyo KB Squats + 10 Deadbugs
WOD:
#tnt
30 Power Snatches
30 Clean and Jerks
30 Thrusters
Rx 95/65lbs (Scale 75/55lbs)
Competitor (Rx+)
#van damn
30 Power Snatches, 10 Ring Muscle-Ups
30 Power Clean and Jerks, 10 Ring Muscle-Ups
30 Thrusters, 10 Ring Muscle-Ups
Rx – 135/95
Beachfit will do:
30 Devil Press (35/20)
30 DB Clean Jerk
30 DB Thrusters
CASHOUT:
#body armor
2 Rounds
100′ Single DB OH Walk
30 Weighted Abmat Sit-Ups (Anchor the feet, and hold a dumbbell across the chest. Challenging load that we can complete the set of 30 with no more than one break.)
10 Romanian Deadlifts (Roughly 25% of 1 Rep Max)
