Strength / Skillwork

Deadlift
3-3-3-1-1-1-1-1
Warm-up with BB, then:
40-50-60% @ 3 reps
70-80-90-95-100+% @ 1 rep
If you are newer or haven’t been lifting regularly, then don’t do sets of 1 rep. Do one more set of 3 instead.

WOD

Class Wide Team WOD:
[Multiply rep scheme by number of athletes in the class. Go in any order in any amount of reps to finish all the reps for the class.]
40 Push-ups
40 Indian Sit-ups
40 Knees To Elbows
100 Double-Under
3000# of Hang Cleans

50/100/150# BB
The substitutions are – 4:1 Singles, 3:1 Sit-ups, 2:1 Leg Lifts

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