WOD
“Dead & Company”
For Time:
Buy-In: 1 Mile Run
21-15-9:
Deadlifts (225/155#)
Box Jump Overs (24/20″)
Toes to Bar
Cash-Out: 1 Mile Run
* There is a 30 minute time cap on this workout. Post time to the whiteboard.
Olympic Lifting Class
1. 6×3 Overhead Squat (climbing)
* 12-15 minutes to work to a heavy set (not a max effort).
2. On the 1:30 x 6 Sets:
1 Hang Power Snatch + 1 Power Snatch
1 Hang Squat Snatch + 1 Squat Snatch
* Moderate weight only use as technique focus.
3. 10min EMOM: 1 Squat Snatch
* Across at a challenging weight (~80-90% of 1 RM).
HBD Dad! ❤️ no hspu’s for the workout??