Workout of the day:
A1. Ring Row 4×10 @3011
A2. 4x:30-:60 HSH
B. 4 Rounds (deadlifts must be UB)
600m Run
15 Deadlifts
* Choose a weight that will be TOUGH for 15 reps unbroken.
** Penalty for breaking a set is 10 burpees after the WOD.
*** Rest :30 after A1 and rest :90 seconds after A2** FLRs can be substituted for beginners
Advanced:
A.
4×5 Clean Grip Overhead Squat @3211
** Going for mechanics and mobility! Add load as you see fit.
B.
Every 2 minutes for 20 minutes (10 sets)
Hi Hang snatch + Low Hang Snatch + Snatch
** You can drop the weight between each rep to reset and get into a good start position. It does not have to be done unbroken, go for accuracy. You choose load, but no missed sets!
C.
4x1200m Row
** Must stay within +\­ :5** for every seconds you deviate is one burpees after workout is complete, this will be enforced 🙂 rest 3 minutes between sets.