Thursday, October 6th, 2022

Every 3 minutes on the minute x 3 rounds

10 scap pull-ups
10 band pull aparts
10 band good mornings
10 band sumo deadlift high pull
10 band thrusters
Double under practice remaining time
Deadlift demo/progressions/teaching
Deadlift warm-up/practice/form checks

Every 1:45 minute on the minute x 8 rounds

Deadlift x 5 reps building weight each set

*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. Try to beat what you did for 4 reps last week

Competitive:
5 rounds for time (15 min cap)
20 hang power cleans (45/35)
20 front squats
20 push press

Performance:
5 rounds for time (15 min cap)
20 hang power cleans (35/25)
20 front squats
20 push press

Lifestyle:
5 rounds for time (15 min cap)
12 hang power cleans (35/25)
12 front squats
12 push press