WOD: 3/12/20

Strength
Tempo Deadlift: 5 x 3 w/4 second descent
– Take 3-4 warmup sets to build to work weight
– For those that know their max use 80% of 1RM
– Reset on each rep
– Goal: 5% heavier than last week but maintain some great form.

Conditioning
”Shock Factor”
For time:
21-15-9
Clean & Jerk (135, 95)
Front Squats (135, 95)
– Goal: Hard pace that will challenge you mentally and physically. Use a load that is challenging, but
light enough to complete big sets with.
*10:00 Time Cap

Extra Credit 
Banded Pull-throughs: 4 x 15

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