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Monday Jan 9th WOD


Strength:

Deadlift:

***BE SURE TO DO A FEW WARM UP SETS BEFORE YOU JUMP TO YOUR %

Warm up sets

1x3@40%

1x3 @ 50%

1x3 @ 60%

Working sets

1X5 @ 75%

1X5 @ 80%

1X5+ @ 85% (TRY TO GET AS MANY AS YOU CAN ON THIS SET)

**Base # off 100% of 1RM, if you are not getting the 5 reps, base your # off of 90%**

2) Stiff Leg DL 3x5 @ 45% of DL

Conditioning:

For Time:

100 Hang Power Snatch (75/55) (RX Plus 95/65 and 15 Mountain Climbers)

*EMOM stop and perform 10 Mountain climbers

***Workout starts with Hang Power Snatch

****Use a weight that you are able to get 15 in the first min


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