A) Strength: Deadlift 4 x 10 @ 70% of your 3RM
* If less than 3 months lifting experience continue with 5 x 3, adding 5+# per week or as able
Rest no more than 90 seconds between sets and they should be unbroken
B) Metcon:
10 ball slams 40 – 50#/20-35# **MUST be caught on the bounce for the rep to count
10 clapping push ups*
5, box jumps 30”/24”*** (must land above parallel for the rep to count and come to full hip extension)
*scale is pop off or regular push ups for those that do not have them, NO thighs/hips to the floor
AMRAP in 10 minutes
Score: DL weight used and #rds + reps
* If less than 3 months lifting experience continue with 5 x 3, adding 5+# per week or as able
Rest no more than 90 seconds between sets and they should be unbroken
B) Metcon:
10 ball slams 40 – 50#/20-35# **MUST be caught on the bounce for the rep to count
10 clapping push ups*
5, box jumps 30”/24”*** (must land above parallel for the rep to count and come to full hip extension)
*scale is pop off or regular push ups for those that do not have them, NO thighs/hips to the floor
AMRAP in 10 minutes
Score: DL weight used and #rds + reps
Image
Image
Image
