9 Sets of 1
Bar Load is 80% 82% 84% 86% 88% 90% 92% 94% 96% of your 1RM
Follow with 30 banded russian KB swings and 10 glute ham raises
WOD “The 2 Minute Drill”
3 Two minute Rounds – 1 minute break between rounds.
Rx’d weights 105 men / 65 Women.
On 3-2-1 Go! Pick up your barbell and move continuously for 2 minutes. Do not drop the barbell, set the barbell on the ground or rack the barbell during the 2 minutes. Any barbell movement will be allowed such as;
Back Squat, front squat, overhead squat, zercher squat, deadlift (don’t touch the ground), Romanian deadlift, good morning, power clean, hang power clean, press, power snatch, hang power snatch, push press, jerk, split jerk, clean and jerk, thruster, Bradford press, zotts press, behind the neck press, bent over rows, bicep curls ?!?
Mix them up, use any combination you want, just don’t stop moving and don’t set the bar down.