:startwod:
Warm Up
Joint Mobility and Line Drills
Strength Work
Dead Lifts 5 – 3 – 1 or more
If you are on week #3
Set #1 is 5 reps at 75% of your “working”1 rep max
Set #2 is 3 reps at 85%
Set #3 is 1 rep (or more) @ 95%
Conditioning Work
Amrap in 15 minutes of
5 Kettlebell Clean and Jerks (each side) 53M/35W
10 Double Unders or 50 Single Jump Rope
Core Work
100 Ab Mat Sit Ups
:endwod:
