Strength:
Deadlift
Every 3:00 x 5 Sets
Set 1: 6 Deadlifts + 3 Seated Box Jump (High Box)
Set 2: 5 Deadlifts + 3 Seated Box Jump (High Box)
Set 3: 4 Deadlifts + 3 Seated Box Jump (High Box)
Set 4: 3 Deadlifts + 3 Seated Box Jump (High Box)
Set 5: 3 Deadlifts + 3 Seated Box Jump (High Box)
Starting @ 65% on Set 1 (6 Reps), and increasing by feel to a heavier triple at around an 8/10 RPE on Set 5
WOD
:”Central Intelligence”
For Time:
1k Row
30 Hang Power Cleans
100 Double Unders
Barbell: 155/105lb, 70/48kg
Score = Time
Level 2
For Time:
1k Row
30 Hang Power Cleans
100 Double Unders
Barbell: 115/75lb, 52/34kg
—
Level 1
For Time:
750m Row
20 Hang Power Cleans
100 Single Unders
Barbell: 75/55lb, 34/25kg
—
Masters 55+
For Time:
1k Row
30 Hang Power Cleans
75 Double Unders
Barbell: 95/65lb, 43/30kg
—
Competitor
For Time:
1k Row
30 Hang Power Cleans
150 Double Unders
Barbell: 185/125lb, 84/57kg
—
Travel / Hotel
For Time:
1000m Run
50 Dumbbell Hang Power Cleans
100 Double Unders
Dumbbells: 2 x 50/35lb, 22.5/15kg