WOD: Wednesday 250423

• Coaching Brief & Class Overview

Today’s session focuses on posterior chain strength development and explosive conditioning. Athletes will build through heavy deadlifts, then attack a fast AMRAP of barbell cycling, push-ups, and box jumps.

strength: deadlift 5-3-1-5-3-1

Every 3:00 x 6 Sets

Set 1: 5 Reps @ 75%

Set 2: 3 Reps @ 85%

Set 3: 1 Reps @ 90%

Set 4: 5 Reps @ 80%

Set 5: 3 Reps @ 85%

Set 6: 1 Rep @ 95%+

metcon: "The Cave and Beyond"

Complete as many rounds as possible in 8 mins of:

10 Power Cleans, 135/95 lbs

15/10 Push-ups

10 Box Jumps, 24/20 in

Accessories:

3 rounds for quality of:

10 Barbell Hip Thrusts, pick load

15 Weighted GHD Hip Extensions, pick load