S/S/S:

Pause Deadlifts (2 sec pause 2 inch off ground)

5X3

 

Increase weight eat set

Video courtesy of Untamed Strength.  Third instance of the pause deadlift we will do this cycle.  Pay particular attention to :53 to 1:30, 1:43 to 2:25, and 2:50 to 3:43 of the video.

Lower reps this week means go heavier per set.

WOD:

Triple Threat!

21-15-9

Thrusters (95/65)

Sumo Deadlift High Pull (95/65)

Right into…

15-12-9

Box Jumps (24/20)

Burpees

Right into…

12-9-6

Assault Bike (cals)

200M Run after each bike round

Have all your equipment set up so you can go from one mini WOD to the next.  If there are more athletes than assault bikes, stagger heats by 3 or 5 min.

 

Scaling Options:

Bar weight -> as needed

Box height -> as needed

Run -> 250M Row

 

Cool Down:

Hang from pull up rig – total of 3 min hang time

 

Couch stretch – 2 min per side