Pre WOD:
Deadlift/Strict HSPU:
EMOM 12 min:
1, 5 Deadlift (No TNG) 70+%
2, Max Rep Strict HSPU
3, Rest
– Build up to a heavy but safe 5 rep Deadlift
– Collect as many reps SHSPU as possible
– Switch SHSPU for Barbell Strict Press 30/20 kg if you do not have HSPU yet
WOD:
Teams of 2:
Amrap 30 min:
400 m Run
40 DB Deadlift 2*22.5/15 kg
500/450 m Row
30 SA DB Push Jerk 1*22.5/15 kg
400 m Run
20 SA DB Thrusters 1*22.5/15 kg
500/450 m Row
10 Bar Muscle Up/20 CTB Pull Ups
Weight in Pounds: 50/35 lbs
Post WOD:
Lower Body Accessories:
3 sets*12/12 SL KB Leg Extension
2 sets*6 Reverse Nordic Curl
2 sets*6 Nordic Curls
