Strength: Overhead Squat 4×3 at 3331 tempo (3sec negative, 3 sec hold @ bottom, 3 sec to rise, 1 sec pause @ top)
*weight should be light; focus on stability and proper tempo
WOD:
For Time:
100 Goblet Squats 44/26
50/35 Cal Row
30 Hang Power Snatch 115/85
Athletes should be able to complete snatches in sets of 5 without dropping; SCALE ACCORDINGLY
Deadlift- 1×8 at 75-80%, then drop 10% and perform 3 more sets of 8
Strength – This should be a challenging set of 8 that will make us fight to finish. After our first set, we’ll drop 10% of whats on our bar for our second three sets of 8.
4 rounds of: (2 min on, 1 min off) 1 Round of DT (12 Deadlifts, 9 Hang Power Cleans, 6 S2O) Max DU/SU in remainder 155/105 | 135/95 | 95/65
Workout – pacing work in which we should be able to get through a round of DT in under 90s to give us time to for the jump rope.
