WOD:

#baby yaga

2 Sets
3 Rounds
150’ Farmer Carry 70/50lbs Rx+(100s/70s)
25 Ab Mat Sit Ups (Weighted) Rx+GHD Sit Ups
25 Wall Balls 20/14lbs Rx+(30/20)
-Rest 5:00 b/t sets-

Target time 10-12 Min. Cap 14 min

STRENGTH:

#Off the blocks (Mid Thigh) x Power clean + Push Jerk Waves:
2 @ 65% 1 RM Power Clean
2 @ 70%
1 @ 75%

– rest 60-90 seconds –

2 @ 70%
2 @ 75%
1 @ 80%

– rest 60-90 seconds –

1 @ 80-85+%

#Off The Blocks (mid thigh) x Snatch Waves :
3 @ 65% 1 RM Snatch
2 @ 70%
1 @ 75%

– rest 60-90 seconds –

3 @ 70%
2 @ 75%
1 @ 80%

– rest 60-90 seconds –

1 @ 80-85%

#Deficit Clean Deadlift (4in) for load:
– 4×3 @ 95% 1RM Clean
– rest 60-90 seconds between sets –

OPTIONAL 2nd WOD:

2-5 Sets:
20/16 Calorie Ski
50’ Double Dumbbell Front Rack Walking Lunge (2x50s/35s)
20 Double Dumbbell Shoulder to Overheads (2x50s/35s)
50’ Double Dumbbell Front Rack Walking Lunge (2x50s/35s)
-Rest 1:00 b/t Sets-