1 July 2021

RX

Strength/Skill

Deadlifts:
1 x 5 @ 40%
1 x 5 @ 50%
1 x 5 @ 60%

Every 90s x 8
8 DB Power Cleans
12 DB Front Rack Lunge

Workout

3 Rounds for time:
Row 500m
21 Box jumps @ 24/20”
12
Deadlifts @ bodyweight or 80/55kg

 

METCON

Workout

32 min AMRAP
8 Burpees
12 DB Hang C&J
16 T2B
20 DB Push Press
400m Row

 

STRENGTH AND CONDITIONING

Workout

Sumo Deadlift
Every 2:30 min
Sets: 5
Reps: 3
Tempo: 31 X 1
*Build weight up each set

Every 2:30 min X 4
250m Run
In the remaining time:
Max Single Arm KB Thrusters
*Switch arms every 5 reps
Rest 1 min between sets