20160924_110607

ATHLETE

A. Deadlift Skill Work +  Deadlift 5,5,5 (increasing, not to a Max)

B. “Frank the Tank”

AMRAP 5:
Buy-in: 50 Wallballs
12 Deadlifts (185/135)(135/95)(95/65)*
12 Bar-Facing Burpees

Rest 5:00

AMRAP 5:
Buy-in: 35 Wallballs
9 Deadlifts (225/155)(165/115)(115/80)
9 Bar-Facing Burpees

Rest 5:00

AMRAP 5:
Buy-in: 20 Wallballs
6 Deadlifts (275/185)(185/135)(135/95)
6 Bar-Facing Burpees

*Deadlift weights are suggestions–Weight is meant to increase with each 5 min AMRAP.  Choose a weight that can be unbroken each time you pick up the bar.

COMPETITOR

A. Same as above

B. Midline
4 supersets:
25 GHDSU
15 Weighted Hip Extensions
rest 2 mins between sets