Weightlifting
Deadlift (3-3-3-3-3)
Metcon
Metcon (4 Rounds for reps)
EMOTM for 12 Minutes:
Minute 1: 8 Alternating Pistols (hold weight if possible)
Minute 2: :40 of Good Mornings with empty Barbell
Minute 3: Max number of burpees jumping to a target approximately 6″ above max reach
You will complete each movement 4x. You choose progression of pistols. Do Good Mornings slow and controlled with perfect form.
Your score is simply the number of burpees you get each round.
Click RX if you jumped to something 6″ above your max reach for the burpees.
5 @ 50%
5 @ 60%
3 @ 65%
3 @ 75%
3 @ 80%
3 @ Heavy
3 @ 90% of today’s heavyCONTROL THE DESCENT EVERY REP – NO DROPPING THE BARBELL! FULL PAUSE AT THE BOTTOM OF EVERY DEADLIFT. NO BOUNCING OFF THE FLOOR OR TOUCH AND GO REPS.