Fitness
Deadlift
Every 2 minutes for 4 sets-3 reps building
WOD
"Tom Haverford"
21-15-9
Thrusters (75/45)
Bar facing burpees
*15 pullups after each set
Performance
Deadlift
Every 2 minutes for 4 sets-3 reps building
WOD
"Tom Haverford"
21-15-9
Thrusters (95/65)
Bar facing burpees
*15 pullups after each set
Competition
Deadlift
Every 2 minutes for 4 sets-3 reps building
WOD
"Tom Haverford"
21-15-9
Thrusters (115/75)
Bar facing burpees
*10 ring muscle ups after each set
Notes:
For the strength portion of class the goal is to add weight each set but you should not be going super heavy. In the workout you should be pushing the pace on the 21-15-9 so pick a weight that you can do 21 in no more than 2 sets.