Today's Workout:
A. Every minute on the minute for 9 minutes (9 sets):
Speed Deadlift x 3 reps @ 50% or 1-RM Deadlift
Work on generating as much speed and power as possible once the barbell is separated from the floor. Reset the barbell every time on the floor…do not perform these touch and go.
Followed by...
Every 3 minutes, for 9 minutes (3 sets):
Deadlift
*Set 1 – 6 reps @ 60%
*Set 2 – 6 reps @ 65%
*Set 3 – 6 reps @ 70%
B. In teams of two, with only one teammate working at a time, partitioning reps however you like, complete the following as quickly as possible:
25 Cals on the Rower (each)
50 Hang Squat Snatches (95/65 lbs)
100 Wall Ball Shots* (20/14 lbs to 10 ft)
50 Hang Squat Snatches (95/65 lbs)
25 Cals on the Rower (each)
*You must catch the ball for the rep to count.
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