WOD – Tue, Nov 4
STRENGTH
Sumo Deadlift (GOALS + GUIDANCE: The sumo deadlift puts the most demand on your glutes and can either feel easier or harder than the traditional deadlift. Start your first working set of 10 at 70% of your 1 rep max, and build in weight for the remaining two sets. )
CONDITIONING
“Clickity Clack” (Time)
400 Meter Run
15 Hang Power Cleans
400 Meter Run
12 Hang Power Cleans
400 Meter Run
9 Hang Power Cleans
MCx: 135/95
MAx: 300m run, 115/75
MVx: 200m run, 75/55
GOALS + GUIDANCE: Run at a strong, consistent pace that lets you move right to the barbell with minimal rest. Spend around 2 minutes on the 400’s. Choose a weight you can complete each set of hang power cleans in 1- 2 quick sets. Target 10 minutes (15 min cap).