Deadlift
A) 4x3 Deadstop Deadlifts @ 75%
B) 4x3 Deadlifts @ 80%
Rest 1-2 Minutes Between All Sets.
"Emily"
8 Rounds For Time (35 Minute Cap):
10 Deadlifts 60% or 1RM
15 Pull-ups
30 Air Squats
100 Meter Sprint
Rest 1 Minutes Between Rounds.
On the 2:30 x 5 Sets: 3 Cleans 3 Push Jerks *Start First Working Set at 60% Build From There Each Set WOD: 30min time cap For Time (with a Partner) You go I go: 6 rounds of 'Cindy' 2 rounds of 'DT' 5
On the 2:00 x 5 Sets: 3 Push Jerks *Start First Working Set at 60% Build From There Each Set Every 2min Set 1: 3 Cleans @ 40% Set 2: 3 Cleans @ 50% Set 3: 3 Cleans @ 60% Set 4: 2 Cleans @ 75% Set 5:
Bench press: push ups 10 Empty BB bench press Build to 70% On the 1:30 x 10 Sets: 5 Bench Press @ 70% Power Snatch For Total Load: 12-9-6 Unbroken Power Snatch Rest 2 Minutes Between Sets. Substitutio