Dynamic Warm Up
Then
Lift
Push Press (5-5-5+)
5-5-5+
70%-80%-90% of 10 Rep Max
70%-80%-90% of 10 Rep Max
Working off of your 10 Rep Max
“5+” set is max reps
“5+” set is max reps
Metcon (AMRAP – Rounds and Reps)
AMRAP 9
5 Deadlift 155/105
20 T2B
30 Mt Climbers (15 each side)
5 Deadlift 155/105
20 T2B
30 Mt Climbers (15 each side)
Strategy:
Move Through quickly, looking for multiple rounds, so keep the T2B to 2-3 sets max.
T2B – Sub Hanging Leg Raise or Knee Raises
Deadlift – Choose a weight you can perform Unbroken.
Mt Climbers- Foot comes to outside of your hand.
Deadlift – Choose a weight you can perform Unbroken.
Mt Climbers- Foot comes to outside of your hand.