Strength: (20 Minutes)
Tempo wide arm Deadlift TEMPO 3/2/2
FROM GROUND 3 SEC, HOLD 2 SEC, 2 SEC DOWN….NO DROPPING THE BAR
5×3@77.5% start here
2×5@50%
2×5@75%
5×3@77.5% see if you pr here
WOD 1
For time: GRACE
30 Squat Clean & Jerk (135/95)
add a 200-400 m run after every 10 reps
Scaled
MW and/or Power Clean
or
Karen
20/14
150 wallballs …. shoulder and neck issues do shot, no looking up and 75 reps
add a 200-400 m run after every 50 reps or 25 reps if doing 75 reps
Core: (Bonus Work)
8 Rounds:
8 V-Up, with dowel
8 Hollow Rock
8 super man
Rest 30 Seconds
