This week we are dialling in our couplets in fast short sets. Work on tight transitions and steady breathing patterns. The strength sequences wont fatigue too much but aim to get them done with max rest in mind. The wod is 4 minutes of ‘go ‘time, ascending loads challenging you to set up well as body temperature and fatigue escalate rapidly.

Strength

Every :90 5 rounds

7 Power Clean (60/40)

7 HSPU

WOD

” Furious Four ”

AMRAP 4

15 Wall Ball (9/6 kg)

15 Deadlift (60/40 kg)

Rest 4 minutes

AMRAP 4

10 Wall Ball

10 Deadlift (80/55)

Rest 4 minutes

5 Wall Ball

5 Deadlift (100/70)