Today's Workout:
A. Every 3-minutes for 9-minutes (3 sets):
Deadlift
*Set 1 – 4 reps @ 65%
*Set 2 – 6 reps @ 75%
*Set 3 – 6 reps @ 84% (up 2% from last week)
Immediately followed by..
Every 3-minutes for 9-minutes (3 sets):
3 Deadlift to Knees + 1 Finish @ 65% (up 5% from last week)
(pause 2 seconds with each rep at the knee)
B. In pairs, complete the following:
AMRAP in 12-minutes, alternating full rounds:
10/8 Cals on the Rower
8 Burpees over the Bar
6 Hang Power Cleans (135/95 lbs)
Partition however you like:
800m KB/DB Farmer's Carry (2-53s/2-35s)
400m KB/DB Front Rack Carry (2-53s/2-35s)
200m KB/DB Overhead Carry (2-53s/2-35s)
*Absolutely NO DROPPING the KB/DBs!
4 rounds (together), alternating movements:
35 Double-Unders
30 Box Jump Overs (24/20")
25 Wall Ball Shots (20/14 lbs)
20 Pull-ups
15 Power Snatch (95/65 lbs)
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