Sumo Deadlift (20)
1x5 @50%
1x3 @60%
1x3 @70%
1x2 @75%
1x2 @80%
-then-
3 sets of 2 reps
Every rep w/ a reset at the bottom
All at 82% of DL Max
or 5-10lb heavier than last time
3rds For Time:
15/12cal Row
15 Overhead Squats (95/65)
200m Run
50 Double Unders
3rds 250m Row 8 Chest to Bar Pull-Ups 12 Box Jump Overs (24/20) 1min Rest directly into... 3rds 14/10cal Bike 4 Bar Muscle Ups (Burpee Pull-Ups) 15 Box Jumps (24/20) 1min Rest
1 REP MAX BACK SQUAT WEDNESDAY Every 2min x 6 sets: 2 Hi Hang Snatch + 2 Overhead Squats 14min AMRAP 30 Double Unders 20 Wall Balls (20/14) 30 Double Unders 8 Each Side DB Hang Clean & Jerk (70/50)
3rds NFT 12 Pendlay Row, adding 15 Lateral Plate Raise 5rds For Time: 16 Alt. DB Snatch (50/35) 24 Alt. Box Step Ups (24/20) (no weight)
