Warm Up
Repeat For 5 Minutes
25 Bar Hop Overs
10 Empty Bar Deadlifts
10 Empty Bar Rows
10 Empty Bar Floor Press
Strength – Bench Press
3 Sets X 5 Reps @ 75% 1RM (RPE 7-8)
Every 3 Minutes On The Minute
WOD
3 Rounds For Time (Time Cap 7 Minutes)
ELITE
15 Pull Ups
10 Deadlifts (275/195)
COMPETITIVE
15 Pull Ups
10 Deadlifts (225/155)
PERFORMANCE
10 Pull Ups
10 Deadlifts (185/130)
Stimulus Points
Quick Pace
Deadlift Should Be No More Than 50-60% 1RM
Accessories
Every 1 Minute On The Minute X 3 Rounds
1) 20 Glute Bridges
2) 30 Seconds Plank Hold
Cool Down & Dismissal
100m Walk
Forward Fold Stretch
Childs Pose Stretch