STRENGTH
Building in weight today to find a confident heavy set of 10 for the day.
STRENGTH: Deadlift 1 x 10
- 10min
- SHARE barbells while building!
METCON: If you are confident with most workouts with 21-15-9 at 225/155 then feel free to attack this as written with weight. This is also a great workout to challenge larger sets on the toes to bar for some and others to learn what good sets are to maintain. Every athlete will attack this workout different. We challenge you to go unbroken. 😉
W.O.D
ABS with Steel
10-9-8-7-6-5-4-3-2-1
Deadlifts
Toes to Bar      Â
Open/Performance – Â 225/155
Fitness – 185/135
Scaled – 135/95, knees to chest or double down on hollow rocks!
      Â
Accessory Work/Recovery
10-12 Reverse Hyper (50% or less for weight)
15 Hip Extensions or Banded Good Mornings
**Optional Strength Work Suggested BEFORE class**
Back Squat 6 x 2 @ 80% of 1RM
- After a good warm-up rest 2-3min between sets.
- Same weight across all sets.
Barbell
Topic: Full movement: Clean and Jerk
Techniques and Drills
Complex 1: CGDL + Muscle Clean + 2 Front Squat
Complex 2: Power Clean + Strict Press + 2 Push Press + 3 Jerk
Complex 3: Hang Power Clean + 2 Front Squat + Push Press + Jerk
Complex 4: Clean and Jerk (2+1)
Aerobic Capacity
Teams of 2
“Beach Sand”
3 mile bike (1 works while 1 rests)
8x100m sprints (alternate, each person will complete 4 sprints)
2 mile bike (1 works while 1 rests)
6x100m sprints (alternate, each person will complete 2 sprints)
1 mile bike (1 works, 1 rests)
4x100m  sprints (alternate, each person will complete 2 sprints)