Evan

Evan

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

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