c2b

ATHLETE

A. Deadlift 3×3 @85% – Touch and go, no bounce.  The eccentric portion should be very very controlled. The goal is to have reps 1-3 look exactly the same.

B. WOD
9-6-3
Front squat 185/115
Burpee muscle-ups or Burpee Pullups

Rest two minutes

12-9-6
Front squat 135/95lbs
Ring dips

Rest two minutes

15-12-9
Front squat 115/75lbs
CTB pull-ups

COMPETITOR

A. Deadlift 3×3 @85% – Touch and go, no bounce.  The eccentric portion should be very very controlled. The goal is to have reps 1-3 look exactly the same.

B. WOD
9-6-3
Front squat 225/145lbs
Burpee muscle-ups
Rest two minutes
12-9-6
Front squat 185/115lbs
Ring dips
Rest two minutes
15-12-9
Front squat 135/95lbs
CTB pull-ups

C. For time:
60 HSPU*
All sets must be 6 reps or LESS