MONDAY

Strength Development

Deadlift

2 – 2 – 2 – 2 – 2

5 Sets @ 3 minutes/set

Focus:

·   Building to a Heavy 2

·   Engaged braced core, lats, shoulders

·   Activated posterior chain

·   Drive feet through the floor

WOD

For Time:

13-minute CAP

18 – 15 – 12 – 9

·       Deadlift (RX 100/70 Kg)

·       Box Jumps or Step-ups (RX 24”/20”)

·       20 Alternating Lunge Steps after each round

Focus of WOD:

· Building endurance and rhythm in movements

· Weight that you can cycle – 2/3 sets max.

·   Box Jump Technique – repeatable