BIG day today. You will start with a strength focus in the deadlift. You will build to a Heavy 3-rep. THIS IS NOT MEANT TO BE A 1 RM. Mechanics can not be comprised and all reps are meant to be touch and go. You should definitely be working over the weight you will be using of the workout. For the workout, you have a 10 minute AMRAP of rowing, burpees over the bar and deadlifts. Each “round” you will be adding 2 reps to the deadlift (3-5-7-9…). There should be no need to stop today so keep moving. Finally we will have an optional finisher of 30 pull-ups. Any strict variation is allowed, athlete’s choice. Every 10 reps you will accumulate 1:30 in the hollow hold. Enjoy the rest of your weekend!
ON A 15:00 RUNNING CLOCK…
Build to Heavy 3-Rep Deadlift*
AMRAP x 10 MINUTES
7 Burpee Over Bar
3 Deadlift (255/175)|(185/135)*
*Every round add (2) More DL. 3-5-7-9 and so on…until the end of the AMRAP.
NOT FOR TIME 30 Strict Pull-ups*
*Any variation for grip and width! Every 10 reps, accumulate 1:30 in a Hollow Hold.