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