10 deadlift 60/50
Score: round e rep.
Mobilità e stretching
–One&Only team competitor–
Strength: Deadlift – Warm up then, 70% x 3 reps, 80% x 3 reps, 90% x 3+ reps.
*Super set all sets with 1 round of tabata double unders (20 seconds max effort, 10 seconds rest). Start the supersets at 2 set out from 70%.
*If you have a legitimate and recent 1 rep max deadlift, take the percentages off of 90% of your 1 RM.
Work Capacity: EMOM “Ms. Sage”: 5 rounds (20 minutes) – EMOM, perform:
-Min 1 = 10x power snatch (115#/75#)
-Min 2 = 15x pull ups
-Min 3 = 20x DB thrusters (35#/25#)
-Min 4 = Rest
*Sage’s birthday was the 17th, so to celebrate, we will do a modification of her workout, “Ms. Sage”. Now married, with 2 kids, she is moving a little slow. So, in order to make sure she can participate in her own workout, we now introduce the “Mrs. Sage x 2”. If you fall out from the EMOM style, turn it into a 20 minute AMRAP.
Conditioning (Optional): For time:
-Run 1.5 miles