Strength:  Deficit Deadlifts

65%  6 reps x 4 sets standing on elevated position

W.O.D  3 Variations based on weight

Elite:  12-9-6

  • Power Cleans 185/135
  •  Deficit Handstand Pushups on (45's/25's)

RX: 15-12-9

  • Power Clean 135/95
  • Handstand Pushups (Floor)

Scaled: 21-15-9

  • Power Cleans 95/65 or lower
  • Handstand Pushups (2 abmats or Box position)

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OLY Group:

  • Snatch:  70% x 3, 75% x 2, 80% x 1, 85% x 1, 80% x 1, 75% x 1
  • Clean and Jerk: 70% X 3, 755 x 2, 80% x 1, 85% x 1, 80% x 1, 75% x 1
  • RDL:  55% (of back squat) x 8 (4)
  • Hanging Leg Raises: 15 reps x 3 sets

 

 

 

 

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