June 30, 2016
THURSDAY!
STRENGTH: (15:00)
“floor pause” Deadlifts!
Take 90% of your 1 Rep MAX Deadlift, add 20# (optional) and perform the following:
70%x3
80%x3
90%x3
SCALE DOWN OPTION:
3 Rep MAX or Semi Heavy Deadlift (no % work)!
STRENGTH ALTERNATIVE:
12:00 AMRAP!
10 Deadlifts #135/95
12 KB High Pulls #44/25
30 Mountain Climbers
12 Hollow Rocks (Sit Ups)
MET CON: 12:00 Clock!
E: 4RFT!
15 TTB
9 Front Squats #155/105
6 S2O
RX: 4RFT!
9 Front Squats #135/95
6 S2O
12 TTB
SCALED: AMRAP!
9 TTB (TTB-A, Hanging Knee Raises or Double Knee Hugs)
9 Front Squats #115/75 (#95/65)
(DB Front Squats #35/25)
6 S2O (DB PP)