Strength:
Deadlift
based on 90% of 1rm
3@70%
3@80%
3@90%
Metcon:
15m AMRAP
5 deadlifts 225/155 (scale 1 155/115, scale 2 95/55)
15 wall balls 20/14 (scale 2 20/10, scale 2 14/10 medball front squats)
Cool Down
60 weighted sit ups
40 feet 2 rig
Deadlift
based on 90% of 1rm
3@70%
3@80%
3@90%
Metcon:
15m AMRAP
5 deadlifts 225/155 (scale 1 155/115, scale 2 95/55)
15 wall balls 20/14 (scale 2 20/10, scale 2 14/10 medball front squats)
Cool Down
60 weighted sit ups
40 feet 2 rig
