20 Hollow Rocks
Deadlift – Retest Primer Day
Build to a heavy Single, around 80-90%, then:
EMOM 10 Minutes
2 Deadlifts @ 50% 1RM
Drop and reset between reps.
Reps are intended to be pulled with as much speed off the floor as possible.
*that does not mean yank the bar of the ground. get good tension in the bar then drive the floor away from you as hard as you can
Accessory work not for time
4 Sets for quality
1 minute weighted Plank
20 Heavy Russian KB Swings
Plank is ideally unbroken. Add weight if possible, otherwise perform the plank without weight. Swings are AHAP but unbroken.
Extra work probably not needed, do it outside if you do it.
AMRAP 16 Minutes
10 Hang Power Snatches 95/65lbs
3 Burpee Muscle Ups