Strength
Sumo Deadlift: 1RM.
Rest 2:00
*Take 8-10 sets to progressively build to a 1RM increasing rest between heavier set.
CFL/Newbs:
3RM Conventional Deadlift
Rest 2:00
WOD
"Southie”
For time:
45 Deadlifts (155, 105)
30 Hang Power Cleans (155, 105)
15 Squat Cleans (155, 105)
(135, 95)
(115, 75)
(95, 65)
*10:00 Cap
CFL/NEWBS:
AMRAP 10
8 Deadlifts (135, 95)
8 Goblet Squats (53, 35)
8 Squat Thrusts
Sumo Deadlift: 1RM.
Rest 2:00
*Take 8-10 sets to progressively build to a 1RM increasing rest between heavier set.
CFL/Newbs:
3RM Conventional Deadlift
Rest 2:00
WOD
"Southie”
For time:
45 Deadlifts (155, 105)
30 Hang Power Cleans (155, 105)
15 Squat Cleans (155, 105)
(135, 95)
(115, 75)
(95, 65)
*10:00 Cap
CFL/NEWBS:
AMRAP 10
8 Deadlifts (135, 95)
8 Goblet Squats (53, 35)
8 Squat Thrusts