Friday, 19 February WOD

Week 3, Day 15

Warm up: 3 rounds for quality

  • 200m run
  • 5 snatch grip romanian deadlifts
  • 5 strict-pullups
  • 5 snatch grip bent over row
  • 5 good mornings

Strength: Deadlift

  • 6 reps x 5 sets – use clean grip with hook grip!
  • increase weight 5-20 lbs from previous week

METCON: For time:

  • 400m run
  • 15 Clean & Jerks, 135/95
  • 13 pull-ups
  • 400m run
  • 12 Clean & Jerks, 135/95
  • 12 Chest 2-bar
  • 400m run
  • 9 Clean & Jerks, 135/95
  • 11 Bar/Ring Muscle ups

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