|a) WARM UP:
5 rounds for quality reps:
|b) STRENGTH 1: SQUATS
Alternating EMOM x 12 (6 Rounds):
Working load today is at 63% of our best Front Squat, for both movements.
|c) STRENGTH 2: DEADLIFT
** Not a 2-Rep Max, but a heavy, well executed set of 2 repetitions. Athlete’s choice to “touch and go” or to complete as two dead-stop singles.
** NOTE: no dropping the bar
8 min AMRAP:
150 DU Buy in (scale: 150 singles or 1 min of DU attempts)
** use 1 bar taken from the ground and stay at 135/95 if you’ve gone past round 3
After the 8 mins, rest 1 min, then,
|e) POST-WOD RECOVERY: