WOD:

1) Deadlift: 5 x 5 @ 75% of 1RM + Additional Load

Warm-up as deemed fit. Upon starting working sets, rest up to 3 minutes. Add additional load based on…

Barely was able to make it through the sets…Add 0-5lbs on all sets.

Sets were difficult but was able to work through them…Add 5-10lbs on all sets.

Weight felt relatively easy to work through…Add 10-15lbs on all sets.

2) 10 minute Up Ladder:

3 Power Snatch 95/65

3 Toes-to-bar

6 Power Snatch 95/65

6 Toes-to-bar

and so on until 10 minutes is up

Every 2 minutes you must perform 40 Double-under (including the start, a total of 5 sets of 40 reps)

Extra Work:

3) Strict Press: 5 x 5

Heavier than last time. Rest 2-3 minutes between sets.

4) Hip Extension: 3 x 30

Rest 90 seconds between sets.

5) Reverse Hyper Hold: 5 x 5 @ 5 seconds

Heavy as possible. Rest 60 seconds between sets.

For results post weight used for Deadlift, and Rounds plus Reps completed in Met-con along with any scaling used. If you did Extra Work post reps, weights, times, etc.

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