Class Sign Up: https://docs.google.com/spreadsheets/d/1nejkp8WPfLbzOtdVionqABpgQQKS7N9qwpj0aE4VSKw/edit#gid=955900401
Deadlifts: (22min)
4 sets of 3 rep all sets at 90%
Same weight as 10/8
Warm Up Sets:
1 set of 6 reps at 50%
1 set of 5 reps at 60%
1 sets of 5 reps at 70%
2 set of 3 reps at 80-85%*
For Time: (7min Cap)
40-30-20-10
Abmat Sit Ups
Air Squats
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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