Focus: Heavy lifting on a short interval
Warm-up: 200 single unders, Back rolls, shoulder mobility, etc.
Skill/Specific Warm-up: Warm-up DL 5,4,3,2,1
Level 4 – 120/90 KG
Level 3 – 100/75
Level 2 – 80/60
Level 1 – 60/45
WOD: 10 rounds on 2:00 min interval
1 x DL
2 x Weighted Pull-ups
3 x Weighted Dips
4 x Weighted Sit-ups
