STRENGTH/SKILL

Deadlift: Wave Loaded

Wave Loaded, rest ~2 min after each set

5 - 4 - 3 - 5 - 4 - 3

Build to tough set of 3;

First wave through will be lighter than 2nd wave through;

as in; 60, 70, 80, 65, 70, 85%

or similar

[85-90% of 1RM for 3 reps is challenging]

F: 6-8 reps; 2020 tempo; for technique;

Build to moderate;

P/S: Wave loaded - build

WOD

3-4 Sets:

Row 350m @high Effort

rest 2-3 min

push hard on these & earn the rest;

all groups

score is high & low interval