Warm-up Drills
I. Row 3:00
II. Dynamic Series & Foam Roller Regimen
III. Scorpion Sandwich
IV. Mobility Drills
Impact/Focus: Deadlift Triples
Warm-up sets and reps building to a starting weight of 50-60% by moving from an empty barbell through two light to moderate weight sets.
5 Rounds, on the 2:30 of
Deadlift 3-3-3-3-3 (Climbing weight)
Notes:
Experienced athletes should work as heavy as possible across the sets of 3 reps.
Athletes that are newer to the movement will be focusing on form and movement competency before being concerned with weight.
Post scores to comments.
“Deadbirds”
12:00 AMRAP of
Run 200m
6 x Sumo Deadlift High-Pull (75/55lbs)
9 x Anyway Ground-to-Overhead (75/55lbs)
12 x Wallball (20/14lbs)
Post scores to comments.
“Deadlift Triples”: 255#
“Deadbirds “: 3 65#/14#