Lift-
Deadlift- 5-5-4-4-3
***
Metcon-
In tams of 2-
8 Rounds for time-
24 Double Under
12 T2B
6 Deadlifts@100/80KG
*Can’t Split Reps
*If you start you have to Finish
***
Gainz-
Complete for quality-
9-7-5-3-1-
Deadlifts @120/85kg or 75-80%
Ring dips
Rest as needed
Then- “Death by thrusters”
On a running clock-
0:00-1:00- 1 Thruster
1:00-2:00- 2 Thrusters
2:00-3:00- 3 Thrusters
etc..
– Goal is to work around 70% of 1 rep MAX
– Goal is to get anywhere between the 5th-10th (and final) round
Rest as needed
Complete 4 sets of- 8 DB bent over rows