STRENGTH/SKILL

Deadlift;

one set every 2 min for 10 min;

10x50%

10x60%

5-7x70%

3-5x75%

1-3@80%

F: 8-10 reps each set with good form -

NOT for max loading;

P/S: as rx - control the eccentric

WOD

"The Mix"

3 Sets:

4 min on, 2min off

20 Cal Row/Bike/200, Run

20x Alt Arm DBHang Power Snatch

remaining time is max rep BBJO

F: 15 Cal + 15x Slam Ball + remaining time Burpee

P: as rx; 50/35#

S: as rx; 70/50#