Strength:
Power Clean
Every 2:00 x 5 Sets @ 65-80%
1.1.1.1
*Rest 10s b/t reps
% is Based on 1RM Power Clean
Record Working Weight
1.1.1.1 Denotes a cluster set of 4 single repetitions. The goal is an RPE 7-8 top set today
This will have us completing each cluster set in around 40 seconds to allow for 1:20 rest to adjust loads and reset before the next set
WOD:
“Controlled Variables”
12:00 EMOM
minute 1: 10 Deadlifts
minute 2: 50 Double Unders
minute 3: Max Toes to Bar
minute 4: Rest
Deadlifts @ 60% of 1RM
—
Level 2:
12:00 EMOM
minute 1: 10 Deadlifts
minute 2: 35 Double Unders
minute 3: Max Toes to Bar
minute 4: Rest
Deadlifts @ 60% of 1RM
–
Level 1:
12:00 EMOM
minute 1: 10 Deadlifts
minute 2: 60 Single Unders
minute 3: Max Kipping Knee Raises
minute 4: Rest
Deadlifts @ 60% of 1RM
–
Masters 55+:
12:00 EMOM
minute 1: 10 Deadlifts
minute 2: 35 Double Unders
minute 3: Max Toes to Bar
minute 4: Rest
Deadlifts @ 60% of 1RM
–
Travel / Hotel:
12:00 EMOM
minute 1: 15 Dual Dumbbell Deadlifts
minute 2: 50 Double Unders
minute 3: Max V-Ups
minute 4: Rest
Dumbbell (s): 2 x 50/35lb, 22.5/15kg