Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
15 banded good mornings
10 glute bridges
5 inchworms with no push-up
Mobility
Posterior chain prep, coaches choice
CF Strength
Deadlift – 3 reps EMOM for 6 min
All reps should be done between 70 and 75%
Spend the time needed to warm up to your percentage and then complete the EMOM across. Because you will only have :50 to rest between sets, the number will be a little bit smaller than a typical 6×3.
CF WOD
“Apple Picking”
16 min AMRAP
21 deadlifts (115/75#)(95/65#)
18 T2B
15 OtB burpees
12 push jerks
Straight fun. From start to finish this one will be a barrel of monkeys. Really light deadlifts will turn into moderately heavy push jerks As the clock counts down, the high reps of the deadlifts will start to fatigue the muscles required for T2B, so even though you might not want to, having a plan to break up the deadlifts and or T2B early might help you in the long run.
Also, the burpees will fatigue the shoulders and make the push jerks harder than normal. That does not mean you can break up the burpees however so get keep those unbroken the whole time.
