Saturday, 10/3

Warm Up

3 Rounds

15 Band Good Mornings

5 Inchworm to Plank

10 Single Leg Pause Hip Bridge (5/side)

5 Squat to Bootstrappers

Strength

Deadlift

Prep:

1×5 Top of Knee DL

5 Below Knee DL

5 Mid Shin DL 

all with empty bar

Establish a heavy 1rm Deadlift in 20 Minutes

Set 1: 5 reps at 30-40%

Set 2: 5 reps at 50-60%

Set 3: 3 reps at 60-70%

Set 4: 3 reps at 70-80%

Set 5: 1 rep at 80-85%

Set 6: 1 rep at 85-90%

Set 7-9: 1 rep at 90%+

Met Con

AMRAP 8 Minute 

Max Single Arm DB Hang Clean & Press (switch arms every 6 reps) (50/35)

*every time you drop perform 20 Straight Arm Russian Plate Twists (35/25, 10 each side)