May 2, 2018

STRENGTH: Deadlift wave 3/2/1 @ 85-100% of 1 RM
For example, if you have a 1 RM of 355 pounds…
Wave 1: 315 x 3, 325 x 2, 335 x 1
Wave 2: 325 x 3, 335 x 2, 345 x 1
Wave 3: 335 x 3, 345 x 2, 355 x 1
Note: take the 2 rep number from wave 1 and that is what you begin for wave 2 at 3 reps.
ACCESSORY: A) wide stance good mornings 3 x 8-10
B) Barbell bent over rows 3 x 8-10
WOD: 3 rounds (no score), max effort of,
30 seconds double unders/single unders
1 minute rest
30 seconds burpees
1 minute rest