July 16 "Round the Clock"

Move

1) 5 x 2 Deadlifts

2) 5:00 AMRAP x 4 Sets
20 Single Skips
5 Knee Raises
8 ALternating Dumbbell Snatches
5 Cal Bike
*Rest 2 Minutes Between Sets

Train

1) Sumo Deadlift:
5 x 2 Building to 85-90%

2) Round the Clock

In a 5:00 Window x 4 Sets
3 Rounds:
25 Double Unders
5 Toes to Bar
10 Alternating Dumbbell Snatches (70/50)
*In Remaining Time: Max Cal Bike
REST 2 MIN BETWEEN SETS

Stimulus

1) You have your chance to focus on sumo deadlift technique building to a heavy double. Ensure your chest is lifted and hips are dropped lower than a conventional deadlift set up. Keep the bar close to your legs along the full lift.

2) Within a 5 minute window, complete three rounds of the skipping, toes to bar, and snatches before advancing to the bike. Rest 2 minutes after the 5:00 window concludes and repeat for 4 sets total. Choose weights/reps that allow you to complete the 3 rounds in about 3:00, giving you roughly 1-2 minutes on the bike. Use a single DB for the snatches and alternate arms every rep. Both heads of the dumbbell must touch the ground every rep.

Extra Credit

4 Sets:
10 Banded Hamstring Curls
1 Minute Reverse Planks on Benches