Deadlift Warm Up
10-8-6-4-2
Every 2 mins x 6
5 Reset Rep Deadlifts
M - 100-120kg
F- 70-80kg
“DEATH BY SQUATS”
Min 1 - 3 Burpees + 6 Squats
Min 2 - 3 Burpees + 8 Squats
Min 3 - 3 Burpees + 10 Squats
Min 4 - ……. Etc till failure
EMOM Min 1 : 50 Double Under / 100 Single Skips Min 2 : AMRAP Power Cleans Min 3 : 20 Sit ups Min 4 : AMRAP Hang Cleans Min 5 : 150m Row Min 6 : AMRAP Squat Cleans 2 Mins Rest x 4 Rounds RX: 42.5/30 S
Warm Up: Coaches Pick WOD: AMRAP in 28 mins RXD Option: AMRAP in 28 mins: 400m 21 KBS (24/16) 12 Pull Ups Every 2 rounds: 1 DB Farmers Carry Each (22.5/15) SCALED Option: AMRAP in 28 mins: 400m 21 KBS