WARMUP:
Coaches Choice
STRENGTH/SKILL:
Week 6/8 Linear Progression
Heavy 5 Deadlift (Add 10 lbs to last week)
*If you failed last week, then try the same weight. If you failed two weeks in a row, then drop 30 lbs and let’s build back up.
*For newer folks, practice the barbell movements in the workout between sets. Use an unweighted bar.
WOD:
For Time:
21 – 15 – 9
Row Calories (Women: 15-10-5)
Front Squats (P = 95/65, F = 75/55)
15 – 12 – 9
Toes to Bar
Hang Squat Cleans (P = 95/65, F = 75/55)
12 – 9 – 6
Lateral Barbell Burpees
Thrusters (P = 95/65, F = 75/55)
*Newer folks – do a high hang power clean and then a front squat during the hang squat cleans.