Warm-up:
Lower body lift prep
Mobility
Lift:
Front or Back Squat
Use 75% of your 1RM as your 1RM number for calculation purposes
10 EMOM - 4 @ 60%
WORK:
10 RFT
Rx: No cap
5 Sumo deadlift high pulls 115/85
8 Chest-to-bar pull-ups
Rx2: 15 min cap
5 SDHP @ 20-25% of deadlift 1RM
8 Pull-ups
Rx3: 10 min cap
5 @ 20-25% DL 1RM
8 Ring rows
Silvers:
Lift: Back squat (same rep scheme as above)
Work: Same as Rx3
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