Nikki and Sarah
Strength
3×7 Deadlift @ 70-75% of 3RM + 5-10#
* Percentages based on heavy triple or 3 rep max from benchmark week. Add 5-10 pounds to your last light weight exposure. Perform 2-3 warm-up sets prior to the working sets.
WOD
For Time:
50/40 Calorie Row
30 Burpee Box Jump Overs (24/20″)
10 Power Cleans (225/155#)
* Post time to the whiteboard.
