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Tuesday, June 5th



Every 2 Minutes, Deadlift 5 Repetitions @ 70% 1 Rep @ 80% 5 Repetitions @ 75% 1 Rep @ 85% 5 Repetitions @ 80% 1 Rep @ 85%


METCON: For Time: 21-15-9 (225/155) Deadlifts 400 Meter Run

The deadlifts should be performed at a weight that athletes could compete 10+ repetitions unbroken if needed.

If unable to run, complete one of the following:

500 Meter Row 28/20 Calorie Bike

We can aim to find a balance between the two so that speed can be maintained. While athletes could be capable of going unbroken on the first set, we’re all familiar with the feeling after a big set of deadlifts. If they reach a near failure point on the first set, the legs will feel heavy and slow on the runs. Breaking the 21’s and 15’s into three sets with short breaks should allow some speed to preserved on the runs. The last round doesn’t require much thought. Athletes can turn the brains off and the jets on for the final set of deadlifts and run.

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