June 22, 2019 – Weightlifting

12:00 continuous running clock
Rounds NFT
Inchworm (across checkers)
5xTall Box Jumps step down (+2plates/ 61cm)
10x Single arm KBS (ea way) 24/ 16kg
Bear Crawl – across checker/ back
3x Wall Climbs
5x Strict Pull Ups
5x Opposite arm/ leg Dead Bug (ea way)
5x Bird Dogs (ea way)
Spider Man – across checker/ back
5x Burpees @ warm-up pace
Speed work, fast but controlled


Dumbbell Flat Bench Press
– 8 sets of 5 reps @ 25-30%
Rest as needed

*% of Bench 10RM
Speed work focused w/ controlled eccentric

B. Romanian Deadlift 8 x 3

Romanian Deadlift
– 8 sets of 3 reps @ 90%
Rest as needed

*90% of RDL 10RM
Every 90seconds, 15minutes (10sets) complete…


Clean Complex
1x Clean Pull
1x Clean High Pull
1x Power Clean
1x Squat Clean
Scoring: Not Scored
Time Cap: 15 minutes

*Building 60 – 75%

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