Warm-up:
2 Rounds:
200m Run
12 Arch rocks
9 Russian KBS
6 Push-ups
Strength:
Deadlift Prep + Warm-up 10:00
Every 2:00 For 10:00
6 Deadlift @ 70%
Added one more rep this week.
Make your first rep good, the other will follow.
Work on slow descend, touch the floor, keep the tension and use your legs to drive the bar up.
Metcon:
AMRAP:
3 Rounds
2:00 Double Under’s
1:00 Hand Release Burpee’s to 6″ target
2:00 Rest
*Put in the effort, it will burn.
Competitors:
6 x 2 Slow Muscle Up Negative
5 x 1 Strict false grip muscle up (can be weighted or band assisted if needed)
-then-
7:00 AMRAP
Max Unbroken Sets of
10 Push-ups
5 Strict ring dips
Pump Session :)