Strength
Deadlift 10 reps every 90 seconds x 5 @ 50% of 1 RM
Squat Clean Pyramid
4 @ 50%
3 @ 60%
2 @ 70%
1 @ 80%
2 @ 70%
3 @ 60%
4 @ 50%
WOD
15 minute time cap to complete the following:
200 push-ups
100 sit-ups
50 pull-ups
If not completed…
Additional 50 burpees
*Competitor: As prescribed
*Established: As prescribed
*Recruit: 90 sec or greater/No squat cleans/crunches/pull-up progressions