051515

Deadlift

Work to a 3 RM. Then 2 drop sets of 5. Both drop sets at 20kg down if 3 RM is over 200kg. Both drop sets at 15kg down if 3 RM is under 200kg. Linear progression each week. Target 10kg increase if 3 RM is over 200kg. Target 5kg increase if 3 RM is below 200kg.

Wod:

3 rounds

400m run

10 power clean & jerks 135/95#

 

Core: 55 hollow rocks