WARM-UP
AMRP X 7 MINUTES*
10 SUMO STANCE GOOD MORNINGS
10 KB DEADLIFTS
10 AIR SQUATS
10 SIT-UPS
*AT THE 3:00 MARK SWITCH TO..
5 BARBELL SUMO DEADLIFTS
5 RUSSIAN KB SWINGS
5 GOBLET SQUATS
5 TUCK-UPS
STRENGTH
2X3(3131)
2X3(2121)
1X3(1111)
TEMPO DEADLIFTS*
*FIRST 2X3 MODERATE/SECONDE 2X3 MOD+ / 1X3 MOD-HEAVY
**REMEMBER READING TEMPO
1ST NUMBER IS DOWN PORTION
2ND NUMBER IS DOWN POSITION
3RD NUMBER IS UP PORTION
4TH NUMBER IS UP POSITION
WORKOUT
1) AMRAP X 6 MINUTES
6 SUMO DEADLIFTS(185/135)(135/95)
8 RUSSIAN KB SWINGS (70/53)(53/35)
10 KB GOBLET SQUATS
12 TUCK-UPS
(SCORE IS ROUNDS +REPS)
-REST 1:00 B/T PART 1& PART 2-
2)6 ROUNDS FOR TIME
3 SUMO DEADLIFTS
4 RUSSIAN KB SWINGS
5 KB GOBLET SQUATS
6 TUCK-UPS
(SCORE IT TIME)
