Our final day of mid week deadlifts for the year may sadden some, but now we switch gears to use our  ‘below the knee strength’ and build our clean power and speed. Olympic Lifting will feature over the next 9 weeks specifically a focus on barbell cycling..As for today, the wod is damn heavy and the gymnastics strength is next level. Scale where applicable!

STRENGTH

Deadlift

10-8-6-4-2 reps

rest 2:00 between sets

start at 68/70/72/74/76 % of 1 RM

1:00 Plank Hold between sets

WOD

” Damn Diane ”

3 Rounds For Time:

15 Deadlifts (140/95)
15 Strict Deficit Handstand Push-Ups (3.5″/2″)

CAP 12:00

SCALING : Notes available on SugarWOD