WEDNESDAY

Deadlift

Every 3:00 x 4 Sets

Set 1: 6 Reps @ 70%

Set 2: 5 Reps @ 75%

Set 3: 4 Reps @ 80%

Set 4: 3 Reps @ 80%+

Focus is on the posterior chain and making sure we are maintaining a neutral spine, staying rooted through the foot and keeping a strong braced position throughout the entire lift.

For Time 17 min cap

“Asante Sana Squash Banana”

5 Rounds For Time

4 Power Cleans 70/48

6 Box Jumps 30/24

8 Deadlifts

10/7 Calorie Echo Bike or 12/9 Calorie Bike Erg

-Rest 1:00 b/t Set –

Active: 52/34, 24/20

Lifestyle: 34/25, 8/6 Calorie Echo Bike or 10/8 Cal Bike Erg

The goal today is to keep things cyclical here and consistent on pacing. We will be working some TnG cycling reps on the Power Cleans into high box jumps and then tackling unbroken Deadlifts before hitting a hard Echo Bike to finish each set.