Wed Oct. 23 "Back to the Bar"

Move

2) 18 Min. AMRAP
30 Single Skips
10 Deadlifts
30 Single Skips
5 Hang Power Cleans
Rest 1 Minute

Train

1) Deadlift: Build to Heavy Set of 10

2) Back to the Bar

For Time:
60 Double Unders, 30 Deadlifts (135/95)
60 Double Unders, 15 Hang Power Cleans
60 Double Unders, 30 Deadlifts
60 Double Unders, 15 Hang Power Cleans
60 Double Unders, 30 Deadlifts

Time Cap: 18 Minutes

Stimulus

1) It’s time for another big set of deadlifts! This weight will be roughly 60-70% of your 1 RM. Check the weight you used previously and aim for this weight for a bit higher. Make sure that shoulders come behind the bar at the top of the rep.

2) You will be using the same weight for both barbell movements so choose weight according to hang power clean weight. The goal is to complete the barbell movements in 3 sets or less. This will be a fairly light weight to cycle for deadlifts so go for a bigger set there. Double under practice should be capped at one minute.

Extra Credit

Clean Complex: On the Minute x 6 Sets
1 Power Clean
1 Front Squat
1 Jerk
*Barbell @ 75% of 1RM Power Clean