Tuesday, 1/11

Warm Up

3 Rounds

12 Band Good Mornings

6 Rolling Split Straddles

12 Spider Lunges

6 Alt T Push Ups

Prep (8 Minutes)

1×10 RDL w/bar

2×5 Deadlifts (light/1^st weight)+:30 HS hold

2×5 Deadlifts (2^nd/3^rd weight)+3-5 HSPU

Met Con

AMRAP 4 Minutes

18 Deadlifts (225/155)

18 HSPU

Rest 4 minutes

AMRAP 4 Minutes

12 Deadlifts (275/185)

12 HSPU

Rest 4 Minutes

AMRAP 4 Minutes

6 Deadlifts (315/215)

6 HSPU

Score by total reps

Skill

8 Minutes HS skill practice

spend time working on skill:

-HS Walk

-HS hold (using as little support as possible)

-Wall Walks

-OH carry (focus on keeping elbows locked and core braced)

Suggested weight options

95-115-135         65-80/95

135-155-185       95/105/123

155/205/235      105/135/155

185/225/275      125/155/185