Monday 17th August

For today, the work capacity is optional. For the next cycle, I need you to establish a 1 RM in the snatch, clean & jerk, back squat and deadlift. The snatch, clean & jerk and squat should have all been done last week or the week before, so if you are feeling a bit beat up, perform the deadlift and then enjoy the weekend. If not, have some fun with the hero WOD!


1: Deadlift: Establish a 1 rep max.

Work Capacity: 

1) “Rene”. Complete 7 rounds for time of:

-Run 400m

-21x walking lunges

-15x pull ups

-9x burpees