-Warm Up-


AmRaP 7


8/8 single leg RDL

5 inchworms 

20 Glute bridges 


Then get bars out to prep for deadlifts 


-Deadlift Prep-


Led by coach


*Light weight -Maybe empty bar for some 


5 reps (tempo)Mid shin to top of the knee

5 reps (tempo) mid shin to hip 

5 (full deadlifts)


Seated Arnold press


Demo 

  • palms in - rotate DB


Then


5/5 single arm seated press

5 double Arnold press

 (this is in what they will do in the Strength)




-Strength/Skill-

 

PARTNER STRENGTH 


IN TEAMS OF 2...


EMOM x 10 MINUTES

MIN 1 - 3 Deadlift (Athlete Choice, Heavy)

MIN 2 - 6 Seated DB Arnold Press (Athlete Choice, Moderate)*


*Seated DB press should be done from a bench or box. 


-WOD-

 

"DEATH BY BURPEE" 


MIN 1 - 1 Burpee...rest remainder

MIN 2 - 2 Burpees...rest remainder

MIN 3 - 3 Burpees...rest remainder


-20:00 Hard Cap-


*Continue until you are can not complete the amount of burpees in the minute. If you fail before 10 minute mark, rest 1-2 minutes then start back at 5 burpees on the minute, then 6 burpees on the next minute, and so on...