Strength: Deadlift 5/5/3/3/1/1 – if you do not have enough plates add a tempo to all negatives (~3 seconds) to increase difficulty. Scale with heaviest KB/DB possible, double the reps and then immediately after complete same reps of shrugs.
Metcon: Randy with a twist: For time – 75 snatches, every minute starting at 1:00 must complete 5 jumping air squats (75lb/55lb). No BB – sub in single KB/DB snatches 44/26 at 100 reps total (50 per arm).
Pause Deadlift- 4×5 at 75-80%, 1 second pause 1″ off ground.
Strength – second weeks worth of pause strength, continue to stay engaged the entire rep.
AMRAP 4 20 Burpee Pull Ups | Jumping Pull Ups | Burpees Max Single Arm DB Hang CLean and Jerks 50/35 |35/25 | 25/15 Rest 2 minutes AMRAP 4 20 Single Arm DB Hang CLean and Jerks Max rep burpee pull ups
Workout – two 4 minute AMRAPs in which we’ll switch the order after our rest. You can alternate DBs however you’d like, but odds are you shouldn’t exceed sets of 5 on one arm before switching.
