06/30/2020

Pull-ups (4 x max reps unbroken; medium difficulty)
Power Clean (6 x 3; all heavy, TnG)
– It’s your option whether you’d like to do a single heavy weight across all six sets or increase the load as you go, but the focus needs to be on rep quality.
– Touch and Go reps, so no drop singles
Metcon (Time)
For Time:
(24 min Cap)
10 Deadlift @ 225/155
10 HSPU
100m Run
15 Deadlift
15 HSPU
200m Run
20 Deadlift
20 HSPU
400m Run
20 Deadlift
20 HSPU
400m Run
15 Deadlift
15 HSPU
200m Run
10 Deadlift
10 HSPU
100m Run
– you can opt to substitute Assault Bike for running @ 10-15-20-20-15-10 Cal

– for deadlift weight, make sure you’ve done 10-15 reps unbroken during our butt-training series at the weight you use today. If you haven’t scale the weight back to a 10- or 15-rep weight that you’ve used more recently.
– for reps on HSPU, scale the top rep set (20) to your top reps from the ladders we were working. So, if I topped out at 16 on the ladder, do 8-12-16-16-12-8 for HSPU, and do them at the difficulty that you used for that ladder.
– if you don’t have at least 10 on HSPU, use hand-release push ups. Apologies in advance 🙂