Thursday April 14th

A. Two sets of:

3 Deadlifts With Eccentric Pause* + 5 Deadlifts @ 55-65% of 1-RM Deadlift

Rest as needed

*Pause for 1-2 full seconds at the mid-patella as you lower the bar. Then let the barbell settle on the ground, open your palm, re-grip and perform the next lift. The focus should be on perfect position and control – adjust the loads as needed to maintain that focus. After completing the three reps with the pause, perform 5 regular deadlifts WITHOUT a tempo!!

B. Partner Style-Split Evenly

Three rounds for time:

500 Meter Row

20 Alternating Dumbbell Snatches (50/35 lbs)

10 Dumbbell Box Step-Overs (24″/20″; 50/35 lb DB

HERD FIT

3RFT

250m Row

20 G2OH w/plate

10 Box Step Ups