MOB: Full body
WU: 200m run. Review movements
S:Deadlift. 5×60%. 5×70%. 5+x80%. 5 sets of 5@60% (:45 second rest between sets)
C: AMRAP in 12:00 of:
7 Box Jumps 24/20 (step up/step downs recommended)
10 Goblet Squats 53/35
INTENTION: Lift heavy things with superb technique. Do not suffer heavy reps if your technique has broken… this is how injury occurs. Strength takes time. Allow your CNS to understand what you want from your body and let it build, we are in this together for the long term! Enjoy the AMRAP. Smooth is fast.
Option 1: 44/25
Option 2: Box height of choice, weight of choice
PWMOB: Stretch hamstrings, hip flexors and lower back. Rollout calves and lats.
Advanced: 10 pistols, alternating legs instead of goblet squats.