Stiff Legged Deadlift 5-5-5-5-5
(TIMECAP: 20:00)Notes: Build over the first three sets. The third set should be near maximal, leaving one good rep in the tank. Drop 10% for the fourth and fifth sets.
8 Rounds For Time:
5 Power Cleans, 155#/105#
10 Walking Lunges (no load)
(TIMECAP: 14:00, TARGET INTENSITY: 9)Notes: Athlete should be able to work in quick singles at a minimum (less than 1 min). For lunges, if you have troulbe keeping posture, add a very light KB held in goblet position.
Power Clean: PC1: Reduce load accordingly OR Novice athletes should perform hang power cleans
Lunge: Reduce load to 6
- EXTRA WORK:
1) Extra Work: Front Squat 6RM, then 90%x6x3
- GYMNASTICS WORK:
1) EMOM x 20:
Min. 1 = 3-5 Kipping Pull Ups / Butterfly Pull Ups
Min. 2 = DB/KB Overhead Squats x5/arm2) Side Planks: :30 – :60s x 4 sets