Thursday!
Strength: (15:00) Deadlifts
Take 90% of your 1RM DL and use that number as your base weight to calculate the following percentages (listed below).
Progressively load to 75% (2-3 sets of 3-5 reps) and perform the following…
75%x5
85%x3
95%x1+ (AMRAP) as many reps as possible until just BEFORE failure. Perform these reps with close to perfect form!
Strength MOD:
3 Rep Heavy Deadlift!
Strength Alternative:
12:00 AMRAP!
10 Ring Rows
50 Alt. Toe Taps “12
10 DL #115/85
10 BFSU
Met Con: 15:00 Clock!
E: 3RFT!
500 M Row (4)
6 (DB) Burpee to DB Step Up & Over’s “20 box – #45/35
8 Alt. KB Dead Clean & Press #70/53
100 M “MB” Run #50/30
RX: 3RFT!
6 (DB) Burpee to
DB Step Up & Over’s “20 box – #35/25
8 Alt. KB Dead Clean & Press #53/35
500 M Row (4)
100 M “MB” Run #40/30
M/S: AMRAP!
6 (DB) Burpee to
DB Step Up & Over’s “20 box – #25/15
10 Alt. KB Dead Clean & Press #44/25
12 Cal: AD Bike
100 M “MB” Run #30/15