Performance:

Workout

STRENGTH
FOR LOAD
9-6-3-1-3-6-9
Sumo Deadlift*

*All lifts must be “library” quiet. Goal is to build to heaviest 1 then match or beat your weights on the way back up the ladder.

(Score is Load)

WORKOUT
AMRAP x 13 MINUTES
300/250m Row
20 Single DB Power Clean (50/35)|(35/20)
50 Double Unders

*Alternate arms for 20 total reps. Both heads of the DB must touch the ground. Athletes must switch arms when DB is on the ground.

(Score is Rounds + Reps)

Build:

STRENGTH
6-4-2-6-4-2
Push Press*

*Second set of 6-4-2 should be heavier than your first set of 6-4-2

(Score is Weight)

WORKOUT
4 SETS
10 Push Press (115/75)|(95/65)
10 Burpee Pull-up
12/10 Cal Row

-Rest 1:00 b/t Sets-

(Score is Each Set for Time)

Home WOD:

5 SETS

:20 MAX Distance Run
:40 Recovery Jog

-No Additional Rest b/t Sets-

(No Measure)

-Rest 2:00-

AMRAP x 7 MINUTES
10 Backpack Ground to Overhead
10 Backpack Strict Press
100m Run

(Score is Rounds + Reps)