WARM
std warmup
250m row
deadlift, clean drills
MAIN
A. Activation. 5 rounds, not for time
{
15 DU
5 T2B
}
B. Deadlift 3x5 ~65%
warm: 5x45, 5x95, 5x135
main: 5x185, 2x5x205 (50, 55% but my ORM was years ago so..)
C. (superset w above) weigthed dips
3x5 weighted ring dips 26#
D. 3 rounds for time, 16 min cap
{
400m run
10 Strict HSPU (Rx was 15, but kipping)
8 Power Cleans 135# (Rx was 10 reps)
4 Ring MU (Rx was 5)
}
13:57 (scaled to fit under cap, but seeing my time I could have probably done 2 more power cleans per round)
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