CLASS

A.

Every 3 minutes, for 18mins (6sets):

Deadlift

*Set 1 – 5 reps @ 70%

*Set 2 – 5 reps @ 75%

*Set 3 – 3 reps @ 80%

*Set 4 – 2 rep @ 85%

*Sets 5-6– 1 rep @ 90%

B. 8min AMRAP

12 Deadlift 102/70

9 BOBs

6 Chest-to-Bar Pull-Ups

3 Bar Muscle-Ups

Scaling: 6 pull ups/3c2b

Bands/ring rows.

EXTRAS

For Quality of Movement

“Ben Smithian Clean & Jerk”

30 reps @ 50% of 1 rep max split jerk.

*Watch the video and notice how the athlete bumps the bar at the top of the squat clean and uses the catch to power up the split jerk drive.

*Every single rep must use this technique.

Mobility- Couch Stretch

Accumulate 5 mins in this position either side.