Deadlift 5,4,3,2,1; rest 2 mins between sets
For Time
500m run
30 KB Swings 70/53
500m run
50 TTB
500m run
30 KB Swings
500m run
Program Notes: build in your deadlift today to end at a heavy single on the day. This isn’t your 1RM test, no reps should be failed. Take some time to progress in weight from past weeks while still maintaining proper form
Your hinge volume comes in your wod today. Pace our slightly longer than usual run to go into a heavy KB swing. Plan for 2-3 breakups max, otherwise we’re choosing to heavy of a weight. TTB scales should be something you can maintain moderate sets on to keep you chipping through the reps and on the bar
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+:
Intermediate: 53/35, reduce TTB volume if necessary
Scaled: 35/26, kipping knee raises
Beginner: 35/26, kipping knee raises
Longevity:*** if needed, kipping, risk vs. reward moves scale for strict if necessary GHD, FE Ring Row