Today’s workout is about QUALITY, not SPEED. We will first practice the HSPU skill. Coaches will provide different scaling based on your current abilities. In the workout today, you will get the opportunity to build weight int he deadlift over the four rounds. They are meant to be unbroken in all rounds. With the lower overall intensity of the workout, you should be able to get a little heavier than you would normally do in a workout. You will have four minutes per round. Use all of it and get some good work in.

EXTENDED WARM-UP

EMOM x 6 MINUTES*

MIN 1 – Strict HSPU Skill Development
MIN 2 – 3-5 Reps of Deadlift

*HSPU practice should be specific based on athlete’s level of skill. Build weight on DL toward starting weight for workout.

WORKOUT

4 ROUNDS FOR QUALITY*

5 Deadlift (Athlete Choice, Heavy)
10 Strict HSPU or DB Strict Press
20 Sit-ups

*Increase weight on the DL every round. Must be performed unbroken and controlled to the ground. Workout is not scored for time.

GHD Sit-up optional.

-16:00 Time Cap-