Friday

Fitness

Strength

Deadlift

Every 2 minutes for 6 sets perform 3 deadlifts-building to moderate triple

WOD

“Andy Bernard”

5 rounds for time

5 power cleans (115/75)

20/15 calorie bike/row

Rest 2 minutes

Performance

Strength

Deadlift

Every 2 minutes for 6 sets perform 1 deadlift-building to heavy single (not a max)

WOD

“Andy Bernard”

5 rounds for time

5 power cleans (155/105)

20/15 calorie bike/row

Rest 2 minutes

Competition

Strength

Deadlift

Every 2 minutes for 6 sets perform 1 deadlift-building to heavy single (not a max)

WOD

“Andy Bernard”

5 rounds for time

5 power cleans (185/125)

20/15 calorie bike/row

Rest 2 minutes