Tuesday Oct 4th WOD

Strength: Deadlift

Warm up: 2 sets x3 reps (55%-65% of 1RM)

5 sets x 3 reps: @

75% x 3 ,

75% x 3,

85% x 3,

80% x 3,

70% x 3

Hanging leg raises 5x5 (supper set after each set of Deadlifts)

Conditioning:

3 Rounds

2 HSPU/ Kneel and Press

6 Barbell Complex (125/85)(115/75)(95/65)

1 rep Barbell Complex = 1 Deadlift + 1 Power Clean + 1 Squat Clean performed without taking hands off the bar

Rest 1 minute after 3 Rounds

2 Rounds

3 HSPU/ Kneel and Press

9 Barbell Complex

Rest 1 minute after 2 Rounds

1 Round

6 HSPU/Kneel and press

18 Barbell Complex