Deadlift (16)
Warm Up Sets:
1 set of 10 reps at 45%
1 set of 5 reps at 55%
1 set of 7 reps at 65%
-then-
3 sets of 7 reps all sets at 70% 1RM
16min AMRAP
400m Run
40 Double Unders
12 Chest to Bar Pull-Ups
400m Run
40 Double Unders
24 RKB Swing (70/53)
6min ALT EMOM (2rds) -:20 Hollow + :20 Arch Hold -:30 Nose & Toes -12 Kips (1min rest b/w EMOMs) 9min Alt EMOM (3rds) :40...
Front Squats 4 sets of 3 reps 1 sets of 2 reps Adding -then- 2 sets of 2 reps Both sets at the same weight Finish 5-10lb more than 8.27...
6 sets: Mid-thigh Snatch + 2" Below the knee Snatch Adding 4 sets: adding (50-65-70-75%) 2 sets: at 80-82% or or 5-10lb more than last...
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