Fri May 2 "Up For Grabs"

Move

1) Deadlift: 3 x 3 Building

2) AMRAP 9

2-4-6-8-10…
Deadlifts
Burpee Box Step Up

Train

1) Deadlift: 3 x 3 @ 70-75%

2) Up For Grabs

AMRAP 9:
3-6-9-12…
Deadlifts (225/155)
Burpee Box Jumps (24/20)

Stimulus

1) The goal is to build to 70-75% of your 1RM and stay there for all three sets of three. Keep these reps as touch and go sets. Focus on pulling your hips to the bar, pulling the slack out of the bar before you lift.

2) Every round, you are adding three reps as you progress. Your posterior chain will get extremely fired up in this workout, so pace your burpee box jump overs to lessen the fatigue. Choose a barbell weight that allows you to complete at least sets of 3-6 within the workout. Remember that these are burpee box jumps, not overs, so you must stand them up fully.

Extra Credit

Barbell Complex: EMOM 10
1 Deadlift
2 Hang Squat Cleans