WARMUP:
Coaches Choice
STRENGTH/SKILL:
Week 4/8 Linear Progression
A. Heavy 5 Deadlift (+10lbs from last week)
B. 3×5 Manual Hamstring Curls (https://youtu.be/etmzaHdMaeY?t=91)
WOD:
Performance
AMRAP 16:
30 Dumbbell Hang Clean and Jerks (50/35)
25/18 Calorie Bike
20 Lateral Barbell Burpees
15 Deadlifts (245/165)
Functional
AMRAP 16:
30 Dumbbell Hang Clean and Jerks (35/25)
25/18 Calorie Bike
20 Lateral Barbell Burpees
15 Deadlifts (185/135)
*If no bike, 50/37 Cal row
