Heavy Day


Deadlift: 10-8-6-4-2-1 (Max of day)

Panca piana  10-8-6-4-2-1 (Max of Day)

Back squat 10-8-6-4-2-1 (Max of day)

Score: Kg di 1 rep max


–One&Only team competitor–

Strength: Deadlift – Warm up then, 75% x 5 reps, 80% x 5 reps, 85% x 5+ reps.

*Super set all sets with 3 max height box jumps. Ideally, you should perform no more than 5 warm up sets to reach your 75%.

*If you have a legitimate and recent 1 rep max deadlift, take the percentages off of 90% of your 1 RM. If you are just getting back into the game, go off of 100% of your most recent 1 rep max.

Work Capacity: 8 rounds (32 minutes) – EMOM, perform:

-Min 1 = 1 round tabata row (20 seconds all out)

-Min 2 = 10m handstand walk (If unable to do HS walk, perform 10x shoulder touches)

-Min 3 = Max rep toes to bar (Kicker = when/if you drop off the bar, assume the plank position for the rest of the minute).

-Min 4 = Rest

Conditioning: 2 mile run at 80% pace.

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