A. Deficit Deadlift Every 2:00 for 5 sets, 5 reps
3 RFT
15 HSPU
12 Deadlift 155/105
9 Hang Clean 155/105
6 STOH 155/105
cap 12 mins
Program Notes: Set up (same as last week): Using a plate deficit (generally (1) 15 lb plate for women and (2) for men) This shouldnt feel particularly heavy; think 2-3 reps in reserve. Ultimate focus here is to get into
proper positions with the added deficit more muscle activation and leg drive. Your wod make look a little familiar for a few reasons. A slight twist on DT, you’re going to get more fatigue through our pressing motions, as well
as the regular grip fatigue the oringinal normally brings. Scale with the thought that shoulders will burn out quicker and we want to stay unbroken on the barbell STOH
Scaling the Metcon:
**Personal scaling can go beyond any of the following for a variety of reasons. Consult your coach for what is best for you.
RX+: 4 Rds
Intermediate: 135/95, Pike
Scaled: 115/75, Seated DB press
Beginner: 95/65
Longevity:*** if needed, kipping, risk vs. reward moves Seated DB press