20 Aug SATURDAY, AUGUST 21ST

Strength:

Deadlift

Wendler week 3, cycle 2

75%+10# x5

85%+10#x3

95%+10# x max reps

(all % are based off 90% of 1 RM)

Lite N Tite Option

5 sets, alternating

8 Single Leg Deadlift (per leg)

8 Ring Rows

WOD:

5 rounds 

20 Hang KB Snatch

10 Burpees 

+

a total of 10 Rope Climbs/ 20 rope walks*

Must be completed to finish WOD. Can partition them as desired and do them in the middle of rounds.

TIP: WEAR TALL SOCKS

Lv1: 25/18

Lv2: 35/25

Lv3: 53/35

PEEK into the WEEK…

Sunday- Snatch + Clean and Jerk (heavy metcon)

Monday- Starting Wendler reload week- Tempo BS