Strength
Sumo Deadlift: 1RM. Rest 3-4:00.
– Take 8-10 sets and work up to a 1RM.
– Beginners: 5 x 5. Adding weight if form permits.
– We performed this on Month 1/Week 3 for a “heavy 1” so compare to previous results. This is a benchmark and will be repeated in 16 weeks.
Conditioning
“Slither”
AMRAP 3:
7 Thrusters (95, 65)
7 Bar Facing Burpees
Rest 5:00 + Repeat
L3: (75, 55)
L2: (65, 35)
L1: (45, 25)