June 8, 2017
THURSDAY!
STRENGTH: (15:00)
“Floor Pause” Deadlifts
Take 90% of your 1 Rep MAX (optional: add #10), then perform the following:
70%x3
80%x3
90%x3 + AMRAP
*Clips are required. De load with care!
SCALE DOWN OPTION:
3 Rep Semi Heavy Deadlift
(No Pause)
STRENGTH ALTERNATIVE:
12:00-15:00 AMRAP!
12 KB High Pulls (w/strike) #44/25)
250 M Row (5)
15 Hollow Rocks
MET CON: (12:00) 4RFT!
Goal: Sub 10:30!
COMPETITOR:
12 Deadlifts #205/145
12 Toe to Bar
65 Dubs
RX:
12 Deadlifts #185/125
10 Toe to Bar
50 Dubs
PERFORMANCE:
25 Dubs (18 Dub-A or 50 Singles)
12 Deadlifts #165/115
(#135/95 or #115/85)
8 Toe to Bar (6 T2B-A, 15 Hanging Knee Raises or 15 Double Knee Hugs)