WOD:

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

Warm-up appropriately to your working sets. Upon starting your work sets rest up to 3 minutes between sets. If you haven’t performed this 5×5 Deadlift before then use just 75% of your 1RM. If you did 5×5 Deadlift last week then add load appropriately…

Barely was able to make it through the 5×5…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.

*Important to note, for example, if your Max Deadlift is only 185lbs, regardless of how easy your sets may have been last week, don’t add 15lbs. We will be cycling this for 6 weeks so think about an end goal, don’t make jumps that are too large in the beginning.

http://www.youtube.com/watch?v=x3WL-PnTh1c

2) 3 rounds AQAP:

7 Clean and Jerks 225/155

50 Double-unders

400m Run

Extra Work:

3) Triple-unders: 5-10 minutes

If you’re not proficient in Double-unders work on those. Keep track of total Triple-unders

4) Strict Press: 5 x 5 @ 75% of 1RM

Rest 2-3 minutes between sets.

5) Reverse Hyper: 3 x 20

Rest 90 seconds between sets. Heavy as possible.

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

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