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.