Don’t forget to get those diapers into the gym by Monday morning…”LABOR DAY”!!!!!!
Warm-up: Coaches Choice
Strength: Deadlift / Hang Power Clean / S2OH
3+2+1 EMOM for 8 min.
Treat this a warm-up for the WOD.
At the end of the 8 min. you should have the weight on the bar that you will start with.
WOD: WZAOC 19.3
Every 4 minutes, complete 3 rounds of the following:
12 Deadlifts
9 Hang Power Cleans
6 Shoulder-to-Overhead
*If you complete the three rounds at a given weight within the 4 min. window, increase the weight to the next load, add another 4:00 to your time-cap, and immediately begin on the next three rounds.
Round 1 – 95, 65lb
Round 2 – 135, 95lb
Round 3 – 155, 105lb
Round 4 – 185, 130lb
Round 5 – 205, 145lb – *AMRAP with remaining time
Icing: Mobility your choice.