Warm-up
Spend 2 minutes in Z1
Then, 2 rounds w/an empty barbell
5 good mornings
5 back squats
5 elbow rotations
5 strict press w/stretch at top
5 front squats
5 straight leg deadlifts
5 hang cleans
Mobility
3 stations
Kettle bell and box hamstring stretch
Leg up on rig
Bretzel – :60 each side and then 10 scorpions
Strength
A1. Deadlift – 3×5 AHAP
A2. HSPU’s – 2×6-12 + 1 ME set
*2 reps short of failure
**building off of last week
Obviously this our 4th week of the deadlift/HSPU progression. You guys are doing really well. Please make sure you are pushing yourselves on the HSPU’s and fighting for perfect form on the deadlifts.
WOD
“Intercostal”
2 min AMRAP
20 pull-ups
Max cals on rower
2 min rest, x5
*scaling here is key
Make a plan to ensure that you’re getting to the rower with plenty of time to record some calories. Scale the pull-ups so that your hitting full ROM without sacrificing intensity.
