wednesday, dec. 6

Strength:

10 Deadlifts, pick load Every 2:30 for 12:30.

Athlete Instructions

Starting at 60% of your 1RM Deadlift and increasing the load each set.

Each set must be completed unbroken.

"Cleaning House"

3 rounds for time of:

15 Dumbbell Hang Clean & Jerks, 50/35 lbs

30 AbMat Sit-ups

15 Dumbbell Front Squats, 50/35 lbs

Athlete Instructions

Time Domain: 9:00-13:00 minutes

Time Cap: 15:00 minutes

Primary Objective: Complete each round in under 4:00 minutes.

Secondary Objective: Complete each movement in 2 sets or less.

Stimulus: Midline Stamina / Muscular Endurance

RPE: 8/10