Friday, September 13th, 2024 – Bootcamp

Warm Up

2 Rounds

200M Run
12 Med Ball Squat Cleans
12 Med Ball Thrusters
10 Inchworms

-Into-
5 Empty Bar Deadlift With a 2 Second Pause at the Knee

Strength

Deadlifts 

Build to a Heavy Single or 1 Rep Max in 20 Minutes

Set 1) 8 Reps @ 40% 1 Rm / Rest as Needed
Set 2) 6 Reps @ 50% 1 Rm / Rest as Needed
Set 3) 4 Reps @ 60% 1 Rm / Rest as Needed
Set 4) 2 Reps @ 70% 1 Rm / Rest as Needed
Set 5) 1 Rep @ 80% 1 Rm / Rest 2-3 Minutes
Set 6) 1 Rep @ 85% 1 Rm / Rest 2-3 Minutes
Set 7) 1 Rep @ 90% 1 Rm / Rest 2-5 Minutes
Set 8) 1 Rep @ 95% 1 Rm / Rest 2-5 Minutes
Set 9) 1 Rep @ PR Attempt (2-10LB Heavier Than Old 1 Rm) / Rest 2-5 Minutes

WOD

AMRAP 15 Minutes with a Partner