WOD
Warm-up
Deadlift (Weight)
Deficit Deadlift to 3-4"
5 sets of 5
Between 72.5-80%
*usual theme if over 170/185cm athletes will do regular deadlift
5 sets of 5
Between 72.5-80%
*usual theme if over 170/185cm athletes will do regular deadlift
Met Con (Time)
40 Hang Power Cleans @ 10/15kg
30 Front Squats
20 push press
10 dB burpee box step ups
30 Front Squats
20 push press
10 dB burpee box step ups
Rest 1min
10 devil press
20 thrusters
30 DB snatch
40 Deadlifts
ADV Option: 15/22.5kg DB or 16/24kg KBs.
Accessory Work
4 rounds of
30 Russian Twist
30/30m Suitcase Carry @ 24/32kg change hands half way
30 Russian Twist
30/30m Suitcase Carry @ 24/32kg change hands half way
200m run
30sec HS hold +/- wall walk to HS hold
8 no jump burpees
10 Banded Face Pulls