Strength Development:

Deficit Deadlifts

 

5 sets @ 2 minutes

 

3 Deficit Deadlifts/Set

 

Stimulus:

·     Add weight each set

·     Braced core

·     Drive through legs

·     Add deficit from last time

 

WOD

 

22 Minute CAP

 

10-9-8-7-6-5-4-3-2-1

 

·    Dumbbell Alternating Snatches

·    8 Sit-ups OR 5 GHD’s between each set

Then:

·    400 meter run

Then:

1-2-3-4-5-6-7-8-9-10

 

·    Dumbbell Alternating Snatches

·    8 Sit-ups OR 5 GHD’s between each set

 

Stimulus:

·   Cycle Speed

·   Short recovery between sets