STRENGTH:

#deadlifts and jerks

All with a running clock:

:30s On, :30s Off – Deadlifts
:30s On, :30s Off – Push Jerks

:45s On, :45s Off – Deadlifts 
:45s On, :45s Off – Push Jerks

1:00 On, 1:00 Off – Deadlifts
1:00 On, 1:00 Off – Push Jerks

:45s On, :45s Off – Deadlifts
:45s On, :45s Off – Push Jerks

:30s On, :30s Off – Deadlifts
:30s On – Push Jerks

Weights change after each grouping, climbing from “light-moderate-heavy-moderate-light.”

Male Pounds – 135-155-185-155-135
Female Pounds – 95-105-125-105-95

**Stimulus wise, we are looking for the following criteria on the three loadings:

Lightest – One we could cycle for 21+ reps unbroken, when fresh.
Middle – One we could cycle for 14+ reps unbroken, when fresh.
Heaviest – One we could cycle for 7+ reps unbroken, when fresh.

This is a running clock effort, which will last 13:30 in total.
Moving from :30s, to :45, to 1:00, and back through :45 and :30, we are changing weights after completing the time frame on both movements (deadlifts and push jerks)

**BeachFit will do DB Deadlifts and DB Jerks

WOD:

#double header

For Time:

50/35 Calorie Assault Bike  (70/50 Cal Row)

… Directly into:

100-80-60-40-20 – Double-Unders  (X2 for single unders)

50-40-30-20-10 – AbMat Sit-Ups

… Directly into:

50/35 Calorie Assault Bike (70/50 Cal Row)