Wednesday October 29th

Wednesday

A. Every 2:00 x 5 sets (week 1 of 3)

5 Deadlifts

Note: These should be between 65-69%. The focus should be on maintaining

perfect position and control, that means a controlled descent and minimising bounce off the floor, no raising your hips early, no rounding your shoulders forward. Think about driving your feet through the floor, and your hips and shoulders rising at the same time. A more narrow foot stance with your toes pointed forward is the most comfortable and strongest position to pull from for most.

B. 5 Rounds:

2:00 work /1:00 rest

2 Rounds:

4 Shuttle Runs (20ft out and back = 1)

4 Clean and jerks (155,105)

AMRAP Cal bike in remaining 2:00 window

Score is total cals over the 5 rounds