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) 10,9,8…3,2,1 – AQAP:

Hang Power Cleans 155/105

Box Jumps 30/24

Extra Work:

3) Strict Press: 5 x 5

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

4) Reverse Hyper: 3 x 20

Rest 90 seconds between sets. Heavy as possible.

5) Barbell Hip Thrusts: 3 x 10

Rest 90 seconds between sets. Heavy as possible.

For results post weight used for Deadlift 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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