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A) 3 DL OTM x 7

3 DL; building sets

*need to end near 80-85% of 1rm of DL PR

 

 

B) 4 Rounds

21 Deadlifts (135/95) (115/75) (95/55)
15 Box Jump Overs (24/20)
9 Push Jerks (135/95)

20 min cap

10 minute Rest

 

Conditioning

Games Open 12.5

As many reps in 7 mins as you can of:

3 Thrusters, 100/65 lbs

3 Chest-to-bar Pull-ups

6 Thrusters, 100/65 lbs

6 Chest-to-bar Pull-ups

9 Thrusters, 100/65 lbs

9 Chest-to-bar Pull-ups

12 Thrusters, 100/65 lbs

12 Chest-to-bar Pull-ups

15 Thrusters, 100/65 lbs

15 Chest-to-bar Pull-ups

18 Thrusters, 100/65 lbs

18 Chest-to-bar Pull-ups

21 Thrusters, 100/65 lbs

21 Chest-to-bar Pull-ups

 

Masters Division

Same rep sheme 3,3 – 6,6 etc…

Weight is 90/55

Scale is chest to bar or chin over bar pull ups



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