Fitness:
A.) Deadlifts – 5×3 – medium / heavy
B.) 1 Min AMRAP
DL – pick a weight you can move smoothly through the first minute with only 1 or 2 breaks (approx 60%)
2 Min AMRAP
3 DL
6 Sit-ups
3 Min AMRAP
3 DL
6 Sit-ups
9 Box step ups (24/20)
4 Min AMRAP
3 DL
6 Sit-ups
9 Box step ups (24/20)
12 Push-ups
Performance:
A.) Deadlifts – 5×3 – medium / heavy
B.) 1 Min AMRAP
DL – pick a weight you can move smoothly through the first minute with only 1 or 2 breaks (approx 60%)
2 Min AMRAP
3 DL
6 Sit-ups
3 Min AMRAP
3 DL
6 Sit-ups
9 Box Jumps (24/20)
4 Min AMRAP
3 DL
6 Sit-ups
9 Box Jumps (24/20)
12 Push-ups
Competitor:
A.) Deadlifts – heavy 3 rep – SHOULD NOT BE A MAX – 85% or less should take 4-6 sets to work up to
B.) 1 Min AMRAP
DL – pick a weight you can move smoothly through the first minute with only 1 or 2 breaks (approx 60%)
2 Min AMRAP
3 DL
6 T2B
3 Min AMRAP
3 DL
6 T2B
9 Box Jumps (24/20)
4 Min AMRAP
3 DL
6 T2B
9 Box Jumps (24/20)
12 Hand Release Push-ups
C.) 15 min HS walk practice
D.) 10 min EMOM
4 HSPU – put your hands on dumbbells like parallettes
-Results to Comments!