RX
1. Warm-Up
Row 500m
-then-
2 Rounds
12 PVC Good Mornings (GO SLOW!)
12 Overhead Squats with PVC
2. Lift
Deadlift 1×5 at 90%
Warm yourself up to 90% of your 5RM and perform one set of 5 at 90%.
Same control on the lowering of the bar as last week.
3. MetCon
AMRAP 12 minutes
10 Power Cleans, 135/95lbs
10 Toes to Bar
30 Double Unders
SCALED
1. Warm-Up
Row 500m
-then-
2 Rounds
12 PVC Good Mornings (GO SLOW!)
12 Overhead Squats with PVC
2. Skill
Deadlift 5x5
3. MetCon
AMRAP 12 minutes
10 Power Cleans, 115/75lbs
15 Sit-ups
60 Single Unders
COMPETITION
1. Side Work
AMRAP 3 minutes x3
400m run
max muscle-ups in remaining time
rest 90 seconds between AMRAP's