3-29-17
METCON:
3-29-17

Skill Based Warm-Up:

4 Sets @ Easy Pace:

  • 10 Split Stance Romanian Deadlifts/side
  • 15 Hollow Rocks
  • 15 Superman Extensions w/Pause @ Top

Strength:

  • Deadlift 8-8-8-8

Notes
Heavy deadlifts are not touch-and-go unless specified!
Build over the first three sets. The third set should be tough, but the athlete should have 2-3 reps in the tank. Fourth set is at 90% of third set.

TIMECAP: 20:00

Met-Con:

5 Rounds For Time:

  • 8 Deadlifts, 185#/135#
  • 8 Chest-to-Bar Pullups

TIMECAP: 10:00

Extra Work:

  • Strict Chin-Up 4 x 2-3 Reps from Failure
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