Glycolytic
WOD Review then warm up all together: 60-sec row, 10 leg swings, 20 sec Spiderman and pigeon, 10 BB str. leg reads, 5 deads, 5 power cleans, 5 front squats, 5 squat cleans, 20 jump rope
SOD
EMOM x 10 min
Odd min: Accumulate 20-sec chin over bar hold (Mod: reduce time/use bands)
Even min: 3-5 deadlifts (7-8 RPE)
(RPE is Rate of Perceived Exertion. a 7-8 should definitely feel challenging but is not an all out effort. All out effort is a 10 – where you would have nothing left in the tank. A 7-8 should be hard, but- you know if you had to, you could do another 2-3 reps at that weight. If you know you could do 4-5 more at that weight, you have gone too light).
WOD
Every 3:00 x 6
20/14 cal Row
40 Dubs
5-5-4-4-3-3 Hang Squat Cleans
*Add weight every round*
*Your score is slowest time and last weight used
