Mobility WOD. Episode 342: Load Sequencing Fault: Deadlift
Skill: Power clean parts 1-4 + push jerk parts 1-3.
WOD: P1. Max Effort Deadlift. (15 min.)
warm up in sets of 3 until 3 repetitions get heavy (3-5 sets, incrementing weight between 40-80%) and switch to a single rep working up to 4 single repetitions of between 90-100%+ of your max. Go for a new 1rm if positioning is good and weight feels good. (If you reach a new max before all 4 single lifts are complete, stop there- goal is to just break your old 1 rm if lifts are feeling good)
P2. POST MOBILITY! Coaches choice. (hamstring/hip related)
CWOD: Pick your weakness:
Run. 800m TT, rest 5:00, then 2 x 800m @ 75% of TT pace with 2:00 rest between.
C2 Row. 1000m TT, rest 5:00, then 2 x 1000m @ 75% of TT pace with 2:00 rest between.
Take no more than 3 attempts to find your fastest time then (after completing TT attempts) rest for 5:00 and perform intervals. Rest as much as needed between TT attempts (read: FULL RECOVERY).