CrossFit

SKILLZ
Deadlift
2×15

Set 1: Moderate weight
Set 2: AHAP, similar or heavier than last week’s final set weight.

Stimulus: Heavy
Rest: 2-4 Minutes

Accessory Work

3-5 sets of your choices, for quality
Upper Body (Pick 1)
– 20 Dumbbell Bench Presses, light enough for speed/pump focus
OR
– 6-15 Strict Ring Dips

Midline (Pick 1)
– 10-20 Hip Extensions
– :45 Copenhagen Hold per leg

Lower Body
– 100m Forward Facing Sled Push or drag (marching, not running)

Pacing: Forever
Target Score: Move for Excellence

Barbell

Hang Snatch

1 x % Work