Strength / Skill
6 min emom
3 DL+ HSHOLD
start reasonabily light load staying engaged and in control
add load each rd building to a moderate
WOD
9-15-21
Deadlift 225/155
HSPU
then,
3rds of
10 Wall Ball Shots (20/14 lb)
10 cal row
rX+ 275/185, defecit Hspu 45/25
Strength / Skill
15 Minutes on the clock
1 hang pull + 1 hang clean
reset then, Power Clean
Benchmark
5 -3 min amraps
3 PC
6 Push ups
12 Air Squats-
Strength / Skill
15 min of work
HP SN + OHS
reset
Squat Sn
building to moderate load
WOD
5RFT
250/200 M row
10 Ring Rows
5 OHS 135/95
Strength / Skill
1 dl + 1 pull + 1 clean + 1 jerk
3x empty bar
1x 50% of wod weight
1x75% of wod weight
1x 85% of wod weight
1x95% of wod weight
1x wod weight
WOD
5RDS
12 DL
9 PC
6 JERK
3 Burpee Bar Jump Over
1 min rest
RX 135/95
RX + 155/115
RX++ 185/135
