Context: Practice – Proper bracing and breathing during Deadlifts
Dynamic Warm Up : Coaches Choice
Skill: Spend 8 mins practicing muscle up progressions and muscle ups on rings
Strength Super Set:
11×1 Deadlift @90-95%
11X4 STRICT HSPU
*rest as needed
Metcon: “Lt. Dan”
2 rounds for time of:
16 Front Squats, 95/65 lbs
Front RAack Walking Lunge, 40 ft, 95/65 lbs
16 Box Jumps, 24/20 in
Front Squats (Health: 35lb, Athletic*: 65lb, Performance: 95lb) or 16 with DBs (15lb, 30lb*, 45lb)
Walking Lunge (20′ out and back) or 24 Reverse Lunges
Box Jump (Health: 12in, Athletic*: 20in, Performance: 24in)
Optional Cash Out: 3 rounds for time of:
10 Goblet Squats, pick load
10 Kettlebell Swings, pick load
10 Hollow Rocks