Warm-up
2 minutes in Z1
Then, 3 rounds
10 good mornings
10 back squats
10 strict press
10 bent over rows
Mobility
Posterior chain prep for dealdifts
Strength
Deadlift – 5.4.3.2.1
*all sets should be AHAP
This one will take some planning. If the 5 is around 85%, the 3 is around 90% and the 1 is around 95%, then you should be able to fill in the blanks.
Partner WOD
“MadLifts”
20 min AMRAP
30 pull-ups
40 push-ups
50 sit-ups
6 S2OH
8 front squat
10 power cleans
(185/135#)(155/105#)(135/95#)
Should prove to be interesting. Split the reps however they want, BUT each partner must do at least 1 rep of each movement. Meaning you can’t have one partner do all of the S2OH. Three weights because it should be really hard. So pick something that you will have a tough time doing 3 of.
Cool Down
2 minutes in each stretch; total
Spiderman
Couch
Hurdler
Child’s pose
