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Tuesday, May 8th


STRENGTH/SKILL: 10 Minute EMOM: Odd Minutes: 20 Sit-Ups Even Minutes: 7 Handstand Push-ups (FB – Strict HSPU/One Gym Length HSW)


METCON: 5 Minute AMRAP: Buy-In: 600 Meter Run 12 Deadlifts (185/135) 12 Lateral Barbell Burpees Rest 5:00

5 Minute AMRAP: Buy-In: 400 Meter Run 9 Deadlifts (225/155) 9 Lateral Barbell Burpees Rest 5:00

5 Minute AMRAP: Buy-In: 200 Meter Run 6 Deadlifts (275/185) 6 Lateral Barbell Burpees

Three fast five-minute intervals today. The buy-in run will only happen once, then athletes will complete as many rounds and reps as possible of deadlifts and burpees lateral over the bar. Each interval will be scored separately as rounds and reps. As the run distance and reps decrease, the weight will increase. We want athletes having sufficient time on the barbell.

If an athlete anticipates the run to take longer than 3 minutes, distances can be adjusted. If unable to run, complete the following:

600 Meter Run = 750 Meter Row 400 Meter Run = 500 Meter Row 200 Meter Run = 250 Meter Row

Within these five minute windows, it is all about moving for the whole time. The only movement that athletes would likely stop on is the deadlifts. Therefore, this is the movement we want to focus on. The pace of the runs and the pace of the burpees can be dialed in to a speed that will allow athletes to complete each set of deadlifts in 1 or 2 sets. With five minutes or rest to follow, we want to make it a goal to do little to no resting during the “go” window to maximize how much work gets done.

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