10 Minute EMOM:
Even Minutes – 8 Dumbbell Overhead Squats (4/side) (FB – Complete 6/side) (50/35)
Odd Minutes – 7 Handstand Push-Ups (FB – One Length Handstand Walk)
On the 3:00 x 7 Rounds (21 Minutes):
21 AbMat Sit-Ups
14 Jumping Squats
*Scores today are deadlift weights used, you can increase weight if you choose. If you do not complete the deadlift rep in the given time the weight will not count toward your overall score.
Athletes will begin each of the 7 rounds on a 3-minute intervals. Rounds begin on the 0:00, 3:00, 6:00, 9:00, 12:00, 15:00, and 18:00. Scores today are deadlift weights used. Athletes have the option to climb in weight across the rounds or stay at a challenging weight throughout. Round 1 is 7 deadlifts, round 2 is 6 deadlifts and so on. These should all be loads that are challenging, but unbroken.
Looking for each round today to be a sprint, taking somewhere between 1:15 – 1:45 depending on the number of deadlifts and the weight on the bar. The remaining time in the 3-minute intervals will be spent recovering, recording scores, and changing out weights on the barbell. The AbMat Sit-ups are essentially the buy-in to the round, with athletes pushing to complete the squat jumps and deadlifts unbroken. Quick transitions from movement to movement, along with a good setup position in the deadlift will make each round a great round.