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WOD:

1a) 0:00 – 12:00 – Every 3:00 x 4 sets – Deadlift:

8 @ 65%

8 @ 70%

6 @ 80%

6 @ 85%

Warm-up as needed. Make sure you are using percentages of what we tested last week, not some goal you want down the road. Set the bar Dead on the floor each rep.

1b) 13:00 – 21:00 – Every 2:00 x 4 sets: 30 Banded Pull Throughs

Focus on position over speed. Make sure you have tension throughout the duration of the motion.

2) 7 rounds AQAP:

10 Hang Power Cleans 75/55

10 Push-ups

Extra Work:

3) Belt Squat Marching: 5 minutes

Load as heavy as you can while maintaining 5 minutes straight of marching.

4) Seated Fat Grip Cable Rows: 4 sets of 20

Rest 2-3 minutes between sets. Use a load that allows you to perform 12-15 reps unbroken, and then make the movement a little more full body to finish.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE