I changed up the sequence this week – Deadlift Monday, case Clean and Jerk Wednesday and Snatch on Friday.

Tuesday’s WOD is Deadlift/HSPU – you will get to compare yourself to Rich Froning.

Workout of the Day

Strength/Skill, # 60mg Week 2 of 4

Deadlift, 3 sets of 6

These Deadlifts are from a DEFICIT, meaning you will be standing on a 45# plate as you pull the bar off the ground.  This will help create much more pulling power off the ground, and it will emphasize near perfect starting position, keeping a flat back, with your butt down and your chest up.  This week we will go up by 5-10#.

Pause Front Squat, 5 sets of 2

For pause on the first squat, it’s a 5 second count.  For the second squat, it’s a 3 second pause.  Keep the weight light, approximately 50-60% of 1RM OR the same weight you used last week..

Conditioning

AMRAP 10

25 Doubleunders

10 Burpees