Skill/Strength:
Every 2 min for 4 Rounds
6 Unbroken Deadstop Deadlifts
-Start @60% 1RM and add load each round
Metcon:
3 Rounds, each for time of
10 Bar Facing Burpees
10 Overhead Squats 95/65lbs
10 Bar Facing Burpees
-Rest 2 min between rounds
-Choose an OHS weight you can do unbroken
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Pauly VanderKelen
Deadlift: 10@155, 9@225, 5@275, 4@315, 2@365, singles @ 385 and 405#, then 5x5 @ 345#
3x12 Overhead Tricep Extension with a 95# barbell alternating with 3x10 Strict T2B and 3x12 Incline Arm Curl with 30# dumbbells / 3x11 Tricep Pushdown @ 75# alternating with 3x11 Preacher Curl with 30# dumbbells / 3x10 Hammer Curl with 30# dumbbells.
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