Warm up
5min amrap: 10 oh squat, 10 good mornings, 10 sec arch hold
Strength
E3mom X 15mins:
12 reps deadlift @ 60/35
+
burpees X 5(this is burpee efficiency, focus on completing 5 single efficient burpees)
Focus for next few weeks up to open will be exposing athletes to some touch and go deadlifts . Reps will be 12-8 and at a moderate load.
Level 2 will be slowly build in weight over 5 sets.
WOD
Death by thruster.
go as long as possible until you can’t complete reps within the minute.
Reps increase every minute
