Fri Dec 22 "Blue Plate Special"

Move

1) Deadlifts: Build to technical set of 5

2) 10 Minute AMRAP:

12 Calorie Row
9 Goblet Squats

Train

1) Deadlifts: Build to a heavy single

2) “Blue Plate Special”

For Time (10 Min Cap):
42-30-18 Calorie Row*
21-15-9 Deadlifts @ 225/155
*Women’s Calories: 34-24-14

Stimulus

1) Warm up using the following rep scheme: 10-8-6-4-2-1-1-1… building to a heavy single for the day

2) Select a weight on deadlifts that you can do nearly unbroken (max two sets or 70% 1RM). Row can be as a recovery