Strength
Deficit Deadlift
7×3 @70% of 3RM
Sets on Clock:
0:00, 2:00, 4:00, 6:00, 6:00, 8:00, 10:00
(Deficit= 15kg plate)
*
WOD
4 Rounds for reps
1 minute HS Walk (1 Metre = 1 rep)
1 minute HR Push Ups
1 minute rest
*Scale HS walk to shoulder taps
(R+L = 1 rep)
*
PEAK
4 Rounds 3min on / 2 min rest
15 Deadlifts 70/45kg
15 Hang Power Cleans 70/45kg
15 Shoulder to over head 70/45kg
Max Cal Row or Airdyne
