Specific Prep
2 Sets:
10/10 Banded Side Steps
10/10 Monster Walks
8 Hamstring Walkouts
8/8 KB Cross Body Deadlifts
4/4 KB Windmills
Strength
Deadlift
For Load:
7 Sets x 4 Reps
Complete a set every 2 mins
Establish a Heavy 4 for the Day
Keep the heavy 4 to an RPE 8-9 (2 reps in the tank).
Ideally, beat heavy 5 from two weeks ago.
AMRAP 11
30 Double Under’s
15 T2B
30 Double Under’s
10 Hang Power Cleans 60/40
30 Double Under’s
5 Bar Muscle Ups
Accessories
2-3 Sets
10 GHD Hip Extensions
:20 Sorensen Hold
:60 Weighted Plank
