Strength
EMOM for 8 minutes of:
Dead-stop Deadlifts x 3 @ Build up to 80%
MetCon
“You Don’t Say That!”
Complete reps of 21-15-9 for each of the following movements for time:
Deadlift 225/155
Pull Ups
75m* Sled Push 4/3
*75m = End of building and back
Barbell
sndl+snpull+snatch 6 sets then
1 sn EMOTMx15 min
Strength today is Dead-stop Deadlifts for 3 reps. We are building to 80%; don’t go above that today. These are dead stop so get a full reset at the bottom of each rep. Challenge yourself and try to stay double-overhand with your grip for these; hook grip for the heavier sets if necessary, but double-overhand without hook grip is a great way to build your grip strength.
The MetCon today is the classic 21-15-9 rep scheme with a 75m Sled Push thrown into mix. I highly suggest using an over-under grip for the Deadlifts to save your forearms for the Pull Ups. Aim for big sets on the Pull Ups. Now’s the time to practice hanging onto that bar and holding onto your rhythm in preparation for the Open.