Warm-up
Partner Up!
P1- 1000m Row
P2- AMRAP
5 Barbell Rollouts
10 Strict Press
15 Good Mornings
Strength
Push-press
2-2-2-2-2
Optional Superset
-10 Alternating Pistols after each set
WOD
9 Minute AMRAP
21 Deadlifts (135,95)
9 Thrusters
Level 3 (115,75)
Level 2 (95,55)
Level 1 (75,35)
WOD 2
With a partner
2k row for time
Coaches Note:Yes, the deadlifts are meant to be very light and the thrusters are meant to be very heavy. Base your load choice off the thruster rather than the deadlift
Extra Work
3:00 Clock
200M Run then AMRAP Strict Deficit HSPU
1:00 Rest
3:00 Clock
200M Run then AMRAP
Kipping Deficit HSPU
1:00 Rest
3:00 Clock
200M Run then AMRAP
Strict No Deficit
1:00 Rest
3:00 Clock
200M Run Then AMRAP
Kipping No Deficit
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