WOD

Warmup:

5 rounds of:

  • a) 10 Single Arm KB Push Press, left arm
  • b) 10 Single Arm KB Push Press, right arm
  • c) 10 Squat + Broad Jump

Notes Row: Light to moderate weight. Pause at both ends, control eccentric. Squat + Broad Jump: Pause at bottom of squat, explode up and forward.

Strength: Push Press:

  • (1) 4×3, use 90-95% of last heaviest set of 3
  • (2) 3×3 Paused Reps, use 80-85% of last heaviest set of 3

Notes: Paused Reps: Explode up, full three count pause at top, controlled eccentric. Have athletes count the pause off for each other.

TIMECAP: 25:00

Met-Con: Deadlift/Box Jump/Thruster

5 Rounds For Time:

  • 12 Deadlifts, 135#/95#
  • 9 Box Jumps, 24″/20″
  • 6 Thrusters, 135#/95#

TIMECAP: 9:00

SCALING GUIDE Deadlift: Athlete should be able to complete every round unbroken with good mechanics. Scale load accordingly. For athletes who cannot/should not perform high rep deadlifts under fatigue yet, scale movement to RDL or deadlift from box. Box Jump: Athlete should be able to complete each round in no more than 0:30. Scale height/reps accordingly. Scale movement to step-up. Thruster: Athlete should be able to complete each round unbroken, but it should be a push to do so in the last couple of rounds. Scale load accordingly.