In WODs

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Power jerk 3-3-3-2-2-1 …and warm up the Deadlift
Fitness: Power jerk – 6×3 @RPE 5, focusing on driving the bar from the rack position and catching from overhead in the rack, not the hands …and warm up the Deadlift

Part 2 – Conditioning: “Poison Ivy” – 15 minute time cap

Performance: 10-9-8-7-6-5-4-3-2-1 reps* – For time (or max reps within the time cap)

  • Deadlift (185/125lb)
  • Box Jump (24/20″)

*20 dubs between rounds

Fitness: 10-9-8-7-6-5-4-3-2-1 reps* – For time (or max reps within the time cap)

  • Deadlift
  • Box Jump or step-ups

*20 speed steps or 30 single-unders between rounds

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