1in Deficit Deadlift
4 sets of 4 reps
Every rep with a reset at the botom
All sets at 60-65% 1RM or 5-10lb more than last time. 4.10
15min AMRAP
10 (5ES) DB Hang Squat Clean (50/35)
5 Shuttle Runs
10 DB Front Rack Squats (50/35)
50 Double Unders
10 Alt. DB Front Rack Lunge (50/35)
5 Shuttle Runs
17min AMRAP 15 Russian KB Swings (70/53) 30 Sit Ups 15 Box Jump Overs (24/20) 10 V-Ups Mobility Finisher
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...
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