Friday's WOD

Strength (10 min EMOM)

2 Sumo deadlifts for speed @ 80% ( Reset on each rep)

Metcon

Ever 4 min on the min x 4rds

10 Hang squat cleans 115/75

200m run

Extra Credit

3 x 20 Glute march

Training Intent

– Strength: Week 3 (Final Week) of Dynamic Work. Sumo Deadlifts should still be fast/efficient despite slightly heavier loading. After deadlifts are complete warm-up hang squat cleans. No Box Jumps this week.
– Metcon: Each round you should have at least 90s of rest. Each set should be done around 80% effort, hang squat cleans should be completed as fast as possible. Athletes should keep track of all their splits. At the minimum hang squat cleans should be able to be done in sets of 5/5.