11-5-19 WOD

Tempo Deadlifts
3 x 3 @ 65-70% of 1RM

*Get 3-4 warm up sets. The 3 x 3 should all be at the same weight. This is a good way to build some strength but not wreck yourself with heavy heavy weight. This should be 4-5 seconds on the way down. Focus on staying under tension but breathing at the same time.


4 Rounds for Time:
300/250m Row
12 Kettlebell Snatch Each Arm (70/53#)
6 Muscle Ups

Time Cap = 20 Minutes

*The Kettlebell Snatches are EACH ARM (24 total). Pick a weight for those so you can do 12 unbroken per arm. All 12 on the right and then all 12 on the left.

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