FRIDAY

Strength Development

Deadlift

8 – 8 – 6 – 6 – 4

5 Sets @ 3 minutes/set

Focus:

·   Building to a Heavy 4

·   Engaged braced core, lats, shoulders

·   Activated posterior chain

·   Drive feet through the floor

WOD

10 Rounds for Time:

12-minute CAP

·       4 Burpee over-the-bar

·       3 Power Snatches (RX 40-60/30-40 Kg)

·       2 Overhead (or Shoulder racked) forward lunge steps – 1 each leg

Focus of WOD:

·  Cycle speed with movements under weight

·  Braced core and shoulders

·  Extension of hips