EXTENDED WARM-UP
EMOM x 6 MINUTES*
MIN 1 – Strict HSPU Skill Development
MIN 2 – 3-5 Reps of Deadlift
*HSPU practice should be specific based on athlete’s level of skill. Build weight on DL toward starting weight for workout.
WORKOUT
4 ROUNDS FOR QUALITY*
5 Deadlift (Athlete Choice, Heavy)
10 Strict HSPU or DB Strict Press
20 Sit-ups
*Increase weight on the DL every round. Must be performed unbroken and controlled to the ground. Workout is not scored for time.
-16:00 Time Cap-
GOAL – This workout is for QUALITY, not SPEED, so this is the perfect opportunity to practice more complex movement coupled with heavy loading. The deadlifts should still be controlled and unbroken, but this is a chance for you to experiment with heavier weight than you would normally use in a workout.