Warmup
3 Rounds of:
Shoulder Taps x 10
Squat x 10
Good Mornings x 5
Strength
Deadlift EMOM 10 min
7DL with 3 sec descent - full tension
WOD
KB down and rest only between sets | Complete each round on both sides
Deep 6 v 2
Round 1
| SET 1 | SET 2 | SET 3 | SET 4 | SET 5 | SET 6 |
|---|---|---|---|---|---|
| Snatch x 5 | Clean x 5 | Swing x 5 | FSQ x 5 | Press x 5 | R-Getup x 1 |
Round 2
| SET 1 | SET 2 | SET 3 |
|---|---|---|
| Snatch x 5 | Clean x 5 | Swing x 5 | FSQ x 5 | Press x 5 | R-Getup x 1 |
Round 3
| SET 1 | SET 2 |
|---|---|
| Snatch x 5 | Clean x 5 | Swing x 5 | FSQ x 5 | Press x 5 | R-Getup x 1 |
Round 4
| SET 1 |
|---|
| Snatch x 5 | Clean x 5 | Swing x 5 | FSQ x 5 | Press x 5 | R-Getup x 1 |
KB down and rest only between sets | Complete each round on both sides