1.7.19

Strength/Skill
Deadlift Waves…
EMOM x 4
Min 1 - 8 Reps
Min 2 - 6 Reps
Min 3 - 4 Reps
Min 4 - 2 Reps
Rest 2mins
REPEAT

This should be heavy and challenging across the 4 minutes. The 60 seconds will go FAST so be quick with your weight change after you finish your set.

Example Weights…
8 Reps @ 185lbs
6 Reps @ 205lbs
4 Reps @ 225lbs
2 Reps @ 245lbs

Conditioning
For Time:
30 Hang Power Snatch @ 75/55lbs
15 Chest To Bar Pull Up’s
20 Hang Power Snatch @ 95/65lbs
15 Chest To Bar Pull Up’s
10 Hang Power Snatch @ 135/75lbs
15 Chest To Bar Pull Up’s

Increase the weight on your bar after every set of hang power snatch. The RX weights will get heavy fast. Be smart with your loading and try to hold on to the bar for as long as possible.

Time CAP 15mins