Warm Up
Repeat For 5 Minutes
100m Row
10 Empty Bar Strict Press
10 Empty Bar Muscle Cleans
10 Empty Bar Romanian Deadlift
Strength: Deadlifts
Every 2:15 minutes on the minute
3 Reps X 65% 1RM
3 Reps X 75% 1RM
AMRAP X 80% 1RM
WOD
3 Rounds for Time
ELITE
250m Row
8 Push Press (155/110)
250m Row
8 Hang Cleans
250m Row
8 Deadlifts
COMPETITIVE
250m Row
8 Push Press (135/95)
250m Row
8 Hang Cleans
250m Row
8 Deadlifts
PERFORMANCE
200m Row
8 Push Press (95/65)
200m Row
8 Hang Cleans
200m Row
8 Deadlifts
Stimulus Points
Barbell Cycle Under Fatigue.
Should Be Able To Go Unbroken With The Bar.
Accessories
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 30 Second Face Pull Hold
Even Minutes) 30 Second Hollow Hold
Cool Down & Dismissal
Upper Back Stretch
Shoulder Across The Chest Stretch