Today we’ve got a 3 station partner or individual based workout. The goal is to accomplish as many rounds as possible. If you choose the team route then 1 person completes a full round while the other person rests. The load for the deadlift today can feel heavy, as it should, yet should be able to be done unbroken for 6 reps. Due to the brevity of the AMRAPs, it is important for teams to scale so they can execute the work with urgency when it is their time to go!
1:00- 5 Medball Squats + Row moderate pace
1:00- 2 inch worm + 4 push up + 8 Spider man stretch
3 rounds
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10 empty barbell deadlifts lead/ coached by coach
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3×3 Building deadlift barbell to weight appropriate for 6 unbroken in the workout.
RXConditioning:
6:00 AMRAP
3 Wall Walk
6 Deadlift (275/185lb.)
2:00 REST
6:00 AMRAP
6 Bar facing Burpee
12 Medball Squat Clean (20/14lb.)
2:00 Rest
6:00 AMRAP
16 Medball Ground to overhead (20/14lb.)
16 Seated Medball russian twist
Intermediate:
6:00 AMRAP
2 Wall Walk
6 Deadlift (135/95lb.)
2:00 REST
6:00 AMRAP
6 Bar facing Burpee
12 Medball Squat Clean (14/10lb.)
2:00 Rest
6:00 AMRAP
16 Medball Ground to overhead (14/10lb.)
16 Seated Medball russian twist
Baseline:
6:00 AMRAP
3 Partial Wall Walk
6 Deadlift (35/15lb.)
2:00 REST
6:00 AMRAP
6 Bar facing Burpee
12 Medball Squat Clean (10/6lb.)
2:00 Rest
6:00 AMRAP
16 Medball Ground to overhead (10/6lb.)
16 Seated Medball russian twist
1:00 max reps medball sit up press (choose your weight)
1:00 rest
3 rounds
