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