Deadlift
5 Sets [Building to Heavy]:
3 Deadlifts
*Rest 1-2 Minutes Between Sets
*Start First Working Set @ 70%
"Optimus Prime"
AMRAP 7:
Wallballs 20 / 14 lb to 10/9ft. Â
On the Minute [Starting at 1:00]:
5 Deadlifts 225 / 155 lb
Wallballs:
Option single DB Thrusters
3 rnds- your own time.
25 ft handstand walk or :45sec work
8 Single leg box step downs
8 Single arm bench rows R/L 65+/40
8 Rig leg lifts 3 sec decent
Overhead Squat: Option Back squat Set 1: 6 Overhead Squats @ 60% Set 2: 4 Overhead Squats @ 70% Set 3: 2 Overhead Squats @ 80% Set 4: 6 Overhead Squats @ 65% Set 5: 4 Overhead Squats @ 75% Set 6: 2 Ov
Overhead Squat Set 1: 6 Overhead Squats @ 60% Set 2: 4 Overhead Squats @ 70% Set 3: 2 Overhead Squats @ 80% Set 4: 6 Overhead Squats @ 65% Set 5: 4 Overhead Squats @ 75% Set 6: 2 Overhead Squats @ 85%
Clean Complex On the Minute x 12: 1 Power Clean 1 Hang Squat Clean - All sets should be completed unbroken. - Start at roughly 50-55% of your 1RM power clean and aim to build from there. - Score: Ente