Touch and Go on some heavy deads. Then Steady work needed without sprinting into failure. Aim to score similar times on each round or slightly faster with each. This workout is harder then it looks so make the adjustments needed to stay within the target time frame.
STRENGTH
In 12:00
Deadlift
10-8-6-4-2 reps
rest 2:00 between sets
start at 64/66/68/70/72 % of 1 RM
:45 s Plank Hold between sets
WOD
” Fire in the Hole ”
Every 5:00 (5 Rounds )
20 Alt DB Snatch (22.5/15)
20 m OH Lunge (22.5/15)
20 Cal Assault Bike
SCORE is YOUR SLOWEST round
SCALING :
DB Snatch : 15/10 kg
Lunge : Front Rack Lunge
Bike : Reduce Cals