Strength
Deadlift:
10 reps @55%
5 reps @65%
5 reps @75%
5+ reps @85%
On the final set (5+), push for a few more reps within your limits without going to failure. Stop 1-2 reps before form breaks down (or stop at 5 if needed).
(Time Cap: 15-Minutes)
WOD
16 AMRAP:
“Team of 2 – IGYG”
16/13 Cal Ergo
8 Hang Power Snatch 40/25 kg
Score; Total Rounds + Reps
Accessory (Extra Work – ask your coach!)
“Strict Pull-ups”
Freedom:
3 rounds of:
20 Scap Pulls [Hanging Shrugs] into 20-second Dead Hang
Followed by 5 Strict or Box Assist pull-ups
–rest 90 seconds between sets–
Independence:
3 rounds of:
10 Scap Pulls [Hanging Shrugs] into 10-second Dead Hang
Followed by 3-5 Strict or Box Assist Pull Ups
–rest 90 seconds between sets–
Liberty:
3 rounds of:
10 Scap Pulls [Hanging Shrugs] into 5-second Dead Hang
Followed by 2 Box Assist pull-ups
–rest 90 seconds between sets–