STRENGTH
1) Sumo Deadlift against a band: 1RM. Rest 2-3:00
– We performed 1RM off 2” plates on 4/30.
– Take 8-10 sets to progressively build to a 1RM increasing rest between heavier set.
– Beginner: 5 x 5, adding weight if form permits. Reset on each rep. Rest 2:00
2) Thruster: Build to work weight in 3 sets performing sets of 1. Rest 60s.
METCON
”Redlight”
3 RFT:
12 Thrusters (135, 95)
9 Burpee Box Jumps (30, 24)
L3: (115, 75)
L2: (95, 65)
L1: (75, 55)
8:00 Cap