Warm up
5 minute bike

3 rounds 10 burpees, 10 weighted good mornings (bar only)

Strength- Three weeks into a strength cycle you should have a good idea of your max lift. Today’s lift is DEADLIFT
FIRST- Take 90 percent of your one rep max, write it down… that it is the number you are basing the below percentages on. It should be the same number as the last two week (unless you made some minor adjustments)
Do two sets of up empty bar warm ups, or a very light weight
THEN
5 x 40%
5 x 50%
3 x 60%
5 x 75%
3 x 85%
Then as many reps as possible at 95%

Quickly review the power clean

 

Wod 3 Rounds for time
10 Hspu
10 Power Cleans 185/135
10 Ring dips
Run 400M