Warm-up Drills
I. Run 400m
II. 12-9-6 reps of
KB Sumo Deadlift High Pulls (24/16)
‘American’ KB Swings
Hollow Rocks
III. Mobility
Impact/Focus: Deadlift 3RM
Warm up by completing 3 sets x 5 reps each before working up to a 3RM Deadlift for the day.
Deadlift 3-3-3-3-3RM
Post loads to comments.
“Change-up”
21-15-9 reps of:
Toes-2-Bar
Burpees
Power Snatch (75/55)
Box Jumps (30/24)
Post times to comments.
Skill Development
Work on your GOATS.
Dead lift 3 RM: 275#
“Change Up”: 18:09 @65#
Dead Lift 3RM- 365#
Change Up- 15:03 95#
Deadlift 265 x 3
Change Up: 17:13 with 65# snatch