Fri June 6 "Pinkie Promise"

Move

1) Deadlifts: 5 x 5 Building

2) 4 x AMRAP 3
8 Alternating DB Snatches|
8 Knee Raises
8 Box Step Ups
Rest 1 Minute Between Each Round

Train

1) Deadlifts:
3 x 5 @ 75%
1 Big Drop Set 15-30 Reps at 50%

2) Pinkie Promise

4 Rounds x AMRAP 3:
12 Alternating Dumbbell Snatches @ 70/50
12 Toes to Bar
12 Box Jumps (30/24)
Rest 1 Minute Between Rounds
Pick Up Where you Left off of

Stimulus

1) You will be performing three sets of five, aiming to maintain weight the whole way through. This will be a weight that you can complete sets of five without a hitch, aiming to hit 75%. After three sets, you will perform a large set, aiming to get 20-25 reps at 50%, which should be quite doable.

2) You will perform 4 rounds of a 3 Minute AMRAP. In the three minutes, you should aim to work through heavy dumbbell snatches, toes to bar variation, and higher box jumps. You will have a one minute rest between every round. After each break, you will pick up where you left off of. Each snatch you will alternate arms. You must reach lockout on the top of each box jump.

Extra Credit

Running:
8 Sets:
200m Run (RPE 3)
200m Run (RPE 5)
200m Run (RPE 3)
200m Run (RPE 7)