+97339533130
Weightlifting Strength
Deficit deadlifts
Build to a technical 3 (reset and go)
5 sets 1 rep at the same weight without deficit
Metcon
3 Rounds for time
500m row
12 Deadlifts @ body weight
21 Box jumps
Weightlifting Strength
Deficit deadlifts
Build to a technical 3 (reset and go)
5 sets 1 rep at the same weight without deficit
Metcon
3 Rounds for time
500m row
12 Deadlifts @ body weight
21 Box jumps
On the 3:00 x 10 Rounds: 1,000 Meter Bike Erg Max Distance Farmer's Carry 22.5 / 15 kg's
Weightlifting Strength Front Squats build up to a heavy set of 5 3 sets 3 reps @ same weight Metcon 6 min amrap 4 thrusters 4 pullups 3 min break 6 min amrap 4 front squats 4 HSPUs RX Age 17-44 (42.5/
EMOM FOR 30 MIN A) 10 DB Squat Cleans B) 10 KB Swings C) 10 DB Sumo Deadlift High Pull D) 15 KB Swings E) 10 DB Push Press F) 20 KB Swings Active mobility