Warm Up
Repeat For 5 Minutes
15 Empty Bar Bent Over Rows
15 Empty Bar Good Mornings
10 Empty Bar Bicep Curls
10 Empty Bar Overhead Press
Strength: Deadlifts
Build To A Heavy 5 Rep Deadlift In 20 Minutes
5 Reps @ 40%
3 Reps @ 60%
2-3reps @ 70%
1-2 Reps @ 80%
1 Rep @ 85%
5 Rep @ 5rm Attempt
5 Rep @ 5rm Attempt
5 Reps @ 5rm Attempt
WOD
For Time ~ In Pairs (Cap 17 Minutes)
ELITE
120 Deadlifts (155/105)
90 Power Cleans
60 Shoulder To Overhead
COMPETITIVE
120 Deadlifts (135/95)
90 Power Cleans
60 Shoulder To Overhead
PERFORMANCE
120 Deadlifts (95/65)
90 Power Cleans
60 Shoulder To Overhead
Stimulus Points
Switch Far Before Failure
Plan Your Transitions
Accessories
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 10 Reverse Nordics
Even Minutes) 15 Band Face Pulls
Cool Down & Dismissal
100m Walk
Forward Fold Stretch
Shoulder Across Chest Stretch