Friday, Feb 16

Strength

Alternating OTM for 14 minutes 

E- 1-3  heavy Deadlifts 50-55% starting weight, building in weight each movement if technique allows. 

O- toes to bar variation: 1-5 reps of a NON FATIGUING variation 

Metcon

AMRAP 9 

3 Thrusters 65/95

3 pull-ups 

6 Thrusters 65/96

6 pull-ups 

9 Thrusters 65/95 

9 pull-ups

…. Keep adding 3 reps until 9 minutes is up. 

Strength 

Thrusters build up as needed, then, 3-4 sets of 4-6 reps (1-2 RIR, 75-85%) 

Accumulate 30 Pull-ups in sets of 3-5.