8/16
Aug 15, 2023
1 min read
In Teams of Two
AMRAP - 14 Minutes
Person A - 100 Meter Farmers Carry
Person B - Max Wall Balls
Then
Deadlift
6 Rounds
6 Deadlifts @ 75-80% 1-Rep Max
6 Max Vert Box Jumps or Step-ups
Rest as needed
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See AllMobility Warm-Up —2 rounds: - 6 World's Greatest Stretch/side - 8 90/90 switches - 8 KB halos total - 8 adductor rock-backs - 6 thoracic rotations/side Strength — 3 quality rounds-16 min 1. DB Lateral
Warm-Up —2 rounds: - 100m easy jog - 8 clean-grip good mornings with PVC - 8 front-rack elbow rotations - 6 ankle rocks/side - 8 pogo jumps - 6 squat-to-stands Barbell review: - 3 Clean Deadlifts to K
Warm-Up —2 rounds: - 45 sec easy row - 10 ankle rocks - 8 squat-to-stands - 8 lateral squat shifts - 10 glute bridges - 8 PVC front-rack rotations Empty Bar: 2x3 Front squats Lift — Front Squat — 17 m
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