1. Warm-up
3 Steady Rounds:
:30 of Banded Good Mornings
:30 alternating Jumping Lunges
10 Burpee to 6″ Target
2. Strength
Back Squat – Work up to a heavy single close to 90% of your 1RM
Then
5×3 @82.5% of your 1RM
3. OLY
Split Jerk – 6×3 @70-75% of your 1RM
4. Met-Con
AMRAP 9 Minutes:
Climb the Ladder
2 Sumo Deadlift High Pull 95/65lbs
2 Calorie Row
4, 4, 6, 6, etc…
5. Interval
EMOM for 10 Minutes:
5 Overhead Squats
5 Strict Deficit HSPU
Alternate movements
You choose the weight, you should hit a heavy 5 OHS each time. The weight can fluctuate. You also choose the deficit on the HSPU, they should be unbroken early, but can be broken later rounds. The Deficit can also fluctuate.
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