Monday – 9/14

1. Strength

Deadlift – No Bounce!

1×5@5 to 10 pounds above test week

Again, this is a controlled effort so don’t use momentum to help with the set.  Drive with the legs and maintain control throughout the lift (including the last rep returning it to the ground).  The goal today is to add 5-10 lbs to what you lifted two weeks ago.

2. MetCon

8 Rounds

6 Deadlifts, 65% of today’s 5RM

4 Box Jumps, 24/20

2 Burpee Bar Hops

3. Extra Credit

a. Burgener Snatch Warm-up w/ empty bar

b. Work up to a heavy Power Snatch + Overhead Squat

c. Then perform 2×2@80-90% of the above complex (2 Power Snatches + 2 OHS)

d. 10 min EMOM

Odd – 10 GHDSUs

Even – 5 GHRs