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WOD:

1) Speed Deadlifts: 10 x 2 @ 50-60% of 1RM

Warm-up as needed. Rest 60-90 seconds between set. If you’ve gone through the last 6 week cycle of Deadlifts then think about using your projected or goal 1RM Deadlift for your percentages today. We will be testing 1RM Deadlift next Monday. The focus on these is bar speed, pick the bar up as fast as you can. Be careful not to hyperextend at the top of the rep.

While you won’t be using bands today, the same idea applies on trying to move the bar as quick as possible.

2) AQAP:

1000m Row

then 3 rounds of…

5 Power Snatch 155/105

10 Toes-to-bar

20 Wall Balls 20/14

Extra Work:

3) Strict Chest-to-bar: 5 x 4-8 reps

If you can do more than 8 reps add load. If you can’t do these work on Strict Pull-ups. Rest 90 seconds between sets.

4) Handstand Push-ups: 10 minutes EMOTM

If you can maintain more than 6 reps, go to a defecit. Maintain the same rep count for all 10 minutes.

5) Reverse Hyper: 3 x 20

Heavy as possible. Rest 90 seconds between sets.

6) Front Rack Hold: 5 x 30:30

Heavy as possible.

For results post weights used for Speed Deadlifts and time to complete Met-con along with any scaling used. If you did Extra Work post reps, weights, times, etc.

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