Wod 5/5

Skill
Work up to a heavy deadlift in 15-20 min
 
Metcon
Hero wod “Nukes”
In 8 min
1600m run
Max reps deadlift 142/102kg
 
Then
 
In 10 min to complete
1600m run
Max reps power clean 102/70kg
 
Then
 
12 min to complete
1600m
Max reps overhead squats 61/43kg
 
No rest between rounds
Note time on run and reps for each section.
 
L1: RX
L2: Run 1400m in all. 110/75kg deads, 70/50kg PC, 43/30kg OHS.
L3: Run 1200m in all. 90/60kg deads, 50/35kg PC, 30/20kg OHS.
L4: Run 1000m in all. 60/40kg deads, 40/30kf PC, 20/15kg OHS or Frontsquat

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