Strength
Tempo Clean Deadlift
7 Sets of 1 rep
Set 1: 40%
Set 2: 45%
Set 3: 50%
Set 4: 55%
Sets 5-7: 60%
*Tempo: 7 Seconds Up, 7 Seconds Down
*Percentages based of 1RM Clean
WOD
Every 4 Minutes x 5 Rounds:
3 Chest to Bar Pull-ups Adv 3 BarMU
6 Toes to Bar
9 Deadlifts, 225/155 Adv 255/175
12/9 Cal Bike or 15/12 Cal Row
*stagger heats by 2 min if needed
*one score only, slowest round
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