WOD

METCON

STRENGTH
Deadlift
3×4, across

FOR ROUNDS
AMRAP 9
21 Box Jumps
12 Hang Cleans

Height: 24″
Weight: 165/115

MASTERS

STRENGTH
Deadlift
3×4, across

FOR ROUNDS
AMRAP 9
21 Box Jumps
12 Hang Cleans

Height: 20″
Weight: 115/75

MOVE

STRENGTH
Deadlift
3×4, across

FOR ROUNDS
AMRAP 9
21 Step ups
12 Hang Cleans

Height: 24/20
Weight: 75/55

WOD GUIDANCE & GOALS
Heavy day! You will work up to a 9-9.5/10 effort to hold for ALL three sets of four reps. Every rep should feel SPICY, without your form breaking down, and should require two minutes of rest between sets. Record your weight.

Then for the AMRAP, do the box jumps at a moderate/rhythmic pace. Jump up, breath at the top then step down, and when your second foot hits the floor, plan to jump right back up to keep you moving forward. Choose a weight for the cleans you can do for 3 sets of 4 consecutive reps. Target 3 rounds.

Post Weight + Rounds to Comments. Compare Scores HERE.