Strength: Dead Lifts

Work up to 2 reps at 80%

 

Then work on speed:

65% x 1, x 10 sets of singles, do each one with perfect form and fast speed. 

70% x 1, x 5 sets

 

WOD: ““Vulcan”

12 min AMRAP:

99 DUs

33 Alternating DB Snatches 50/35

22 DB Thrusters 50/35

11 Bar MUs

 

-ROM WOD

vulcan.jpg

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