Fri Aug 1 "Community Cup Event 2"

Move

1) Deadlifts: 5-5-3-3-3

2) Rookie CCE2

2 Minute Max Reps, 1 Min Rest, Repeat:
10 anchored sit-ups
10 overhead squats @ 45/35
Max-calorie row 

Rest 1 Minute

2 Minutes Max Reps, 1 Min Rest, 3 Mins Max Reps:
10-calorie row 
10 overhead squats @ 45/35
Max Ring Rows

Train

1) Deadlifts:
5 @ 77%, 3 @ 81%, 3+ @ 87%

2) “Pro Community Cup Event 2”

2 Minute Max Reps, 1 Min Rest, 2 Rounds:
15 Toes-to-bar
15 Overhead Squats @ 115/75
Max Calorie Row
Rest 1 Minute
2 Minutes Max Reps, 1 Min Rest, 3 Mins Max Reps:
15 Calorie Row
15 Overhead Squats @ 115/75
Max Bar Muscle-ups

Stimulus

1) You will be working through sets of deadlifts building up to 87%. On the highest percentage, you will perform roughly 3-5 reps at this weight. You should not be able to do much more than this. Ensure to keep proper form throughout these sets.

2) For those unable to do overhead squats at prescribed weights, you can choose to substitute with stationary barbell overhead lunges or front squats as needed. Click here for the intermediate version.

Extra Credit

Sled Work: 100-80-60-40-20 Metre
Sled Push Forward
Sled Drag Backward
Rest 2 Minutes Between Sets
Add Weight Each Round