6 Jul 18

Deadlift (Every 2:00 for 7 sets)
3RM Deadlift
Metcon (AMRAP – Reps)
“Dreaded Pump”
AMRAP 9
3-6-9-12-15-18-21…
Deadlifts (225,155)
Toe 2 Bar
Extra Credit
Metcon (AMRAP – Reps)
CORE
4×15 weighted Back Extensions
Metcon (Distance)
Choose ONE of the following sports: (only perform this once a week)
4-6 Rounds
Swim (Th/F/Sa): Repeat 6 Minutes on, 3 minutes off until form/pace deteriorates
Bike (Th/F/Sa): Repeat 6 Minutes on, 3 minutes off until form/pace deteriorates
Run (Th/F/Sa): Repeat 6 Minutes on, 3 minutes off until form/pace deteriorates
Row (Th/F/Sa): Repeat 6 Minutes on, 3 minutes off until form/pace deteriorates
Metcon (Weight)
OLY
Every 2 Mnutes for 14 Minutes
2 Snatch Pulls + 2 Power Snatch
Work up to Heaviest Possible

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