Warm up: 400 m run (2x: 5 strict pull ups/ring rows, 10 good mornings, 10 squats, 5 one arm swings (each arm))
Skill: Deadlift 6x3- work up to 50-55% of 3 RM for the first set
Set 1: 50-55%
Set 2: 60-65%
Set 3: 70-75%
Set 4: 80-85%
Set 5: 90-95%
Set 6: 100-100+%
WOD:
6 min EMOM
Even: 14 SDHP 70/53
Odd: 14 Goblet Squat
2 min rest
6 min EMOM
Even: 14 Single Arm Snatch 53/35
Odd: 14 Single Arm Swing
Post DL weight for 3
3 RM DL @ 350? Hell yeah!!!
Skill: Deadlift 6x3- work up to 50-55% of 3 RM for the first set
Set 1: 50-55%
Set 2: 60-65%
Set 3: 70-75%
Set 4: 80-85%
Set 5: 90-95%
Set 6: 100-100+%
WOD:
6 min EMOM
Even: 14 SDHP 70/53
Odd: 14 Goblet Squat
2 min rest
6 min EMOM
Even: 14 Single Arm Snatch 53/35
Odd: 14 Single Arm Swing
Post DL weight for 3
WHOA! Nice Ari!
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