5.14.24 WOD

4:00 AMRAP
4 Barbell RDL
4 Barbell Bradford Press
4 push ups
100m Row
–
15 Empty bar bench press

Then

In a 10:00 window (week 1 of 2) – Build to Max

Set 1: 5 @ 70-75%
Set 2: 3 @ 75-82%
Set 3: 2 @ 82-85%
Set 4: 1 @ 90-95+%
Set 5: 1 @ 90-97+%
Set 6: 1 @ 90-100+%

Then…

4 Sets / 1:00 Rest

10 Deadlift 135/95
1 Rope Climb/2 burpee pull-ups
10/7 Cal Bike
1 Rope Climb/2 burpee pull-ups.
10 Power Cleans

Scale weight 95/65
18min cap.
These should be paced as 4 moderately hard efforts. Your barbell weight should be something you can take the deadlifts unbroken every round & keep fast singles on the power cleans