Strength / Skillwork

Deadlift
5-5-5-5

10 @ BB
10 @ 40%
5 @ 50%
5 @ 60%
5 @ 75%
5 @ heavy
2×5 @ 85% of today’s heavy set

PAUSE AT THE BOTTOM OF EACH REP. NO DROPPING THE BARBELL – CONTROL THE DESCENT.
This is the second week of this strength cycle. The working sets are a bit heavier than last week.

WOD

EMOTM for 10 Minutes w/Death by at 11+:

1 Power Clean + 3 Shoulder to Overheads
10 Wallballs

Rx+: 145#/105# BB, 20#/14# MB
Rx: 105#/75# BB, 14#/10# MB

The first 10 minutes you will stay at the same reps. Each minute after round 10, add +1 Power clean. Once you fail to complete all reps within the minute, the workout is over.

RD 11: 2 Power Cleans + 3 S2O + 10 Wallballs
RD 12: 3 Power Cleans + 3 S2O + 10 Wallballs
RD 13: 4 Power Cleans + 3 S2O + 10 Wallballs
RD 14: 5 Power Cleans + 3 S2O + 10 Wallballs
Etc.

Score = Completed rounds + additional reps

Elements

5 Rounds for reps (12:00 total)
:30s rest between each round, and each round is 2:00 minutes consisting of:
1 minute of biking for cals and then for remaining time
– 3 Bag cleans 30/20# [50/30#]
– AMRAP of Wall Balls 14/10# [20/14#]