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Monday, July 9th



Alternating On the Minute x 12 (6 Rounds): Even – 30 Seconds Max Ring Dips Odd – 6-6-4-4-2-2 Deadlifts Deadlifts are intended to be touch and go, building to a heavy set of 2 on the final round.


METCON: 12 Minute AMRAP: 6 Handstand Push-Ups (FB – Strict HSPU) 9 Deadlifts (225/155) (FB – 265/185) 30 Double Unders (90 Singles)

Today starts off with athletes building to a heavy double deadlift. This heavy double should be relative for the day, with athletes stopping at the point of form breakdown.

The load on the deadlift within the metcon should be something that athletes could complete 15+ repetitions unbroken when fresh.

With handstand push-ups leading off the workout, much of today’s strategy will be centered around managing upper body fatigue with a high heart rate. Although these numbers appear small on paper, they are not as innocent as they look. While athletes are capable of holding on for a couple rounds unbroken, fatigue will likely start to set in somewhere around the halfway point. Reaching failure on any movement means a much longer recovery time between repetitions. Breaking all of today’s movements once to twice may seem conservative at first, but maintaining a rep scheme on purpose over the course of the 12 minutes is more beneficial than breaking up reps because you are forced to.

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