Strength
1) Speed Front Squat: 4 x 3 @75%, every 60s.
2) Deadlift: 4 x 3 @75%, every 60s.
– Reset on each rep.
– Beginner: Focus on Technique
– Make sure your athletes are gripping the bar correctly (hand touching the knurling).
3) 1 Round of:
8 Touch n go deadlifts with metcon weight
8 Lateral Burpees
10s Max Effort Bike
Metcon
Every 4:00 x 3 Sets:
150m Max Effort Row
15 Deadlifts (225, 155)
*Score = fastest split
Rx+:(255, 165)
L3: (185, 125)
L2: (155, 105)
L1: (20s Max Effort Bike) (135, 95)
*Alternate Scaling Options
Row = 15 Lateral Burpees