Take the Plunge
5×3 Deadlift @ 80% 1RM
Rest 2 minutes between sets
Short break, then…
3×10 Straight Leg deadlift @ 30% of 1RM
6 rounds work/rest match of…
150m row or run
*As long as it takes to row or run 150m, you then rest that amount, then start again…
*Competitor: As prescribed
*Established: As prescribed.
*Recruit: As prescribed
Post results to comments.
In 10 minutes work up to heavy OHS
For time…
Overhead Squat @ 30-40% of 1RM 10 to 1
Pull-up 1 to 10
Looks like: 10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10
Next, after rest:
10 rounds of…
10 push-ups
Rest 10 seconds
*Competitor: As prescribed
*Established: As prescribed.
*Recruit: As prescribed
Post results to comments.
Bench Press @ bodyweight
5 sets of…4 reps, rest 20 seconds, 3 reps, rest 20 seconds, 2 reps, rest 20 seconds, 1 rep, rest 20 seconds. After you finish one set rest 2-3 minutes then repeat four more times; 50 total reps.
For time..
20 push press @ 75
20 burpees
15 push press @ 75
15 burpees
10 push press @ 75
10 burpees
5 push press @ 75
5 burpees
*Competitor: As prescribed
*Established: Scale bench & metcon wt. as needed.
*Recruit: Scale bench & metcon wt. as needed.
Every 45 seconds for 6 minutes perform 3 deadlifts with 55% of your 1 RM. Focus on form and S-S-S-P-P-P-E-E-E-E-E-D-D-D.
Then:
3 sets of 10 reps of bent barbell rows (heavy)
5X400M Sprint
REST 4 min b/w sets.
Competitor: As written.
Established: As written.
Recruit: As written.
Every 45 seconds for 6 minutes perform 4 strict presses with 55% of your 1 RM. Focus on form and SPEEEEEEEED.
Then:
3 sets of as many hand stand push-ups as possible.
What's two minutes??
6 rounds of...
30 seconds box jump (24")
30 seconds burpees
30 seconds double-unders
30 seconds squat jumps
60 seconds rest
Competitor: As written.
Established: As written.
Recruit: Elevated push-ups. Single-unders.
