Deadlift:
4 sets of 3 reps at 90% of 1 rep max.
- Rest 2:00 between sets.
RX
AMRAP 3:
7 ring dips
10 sumo deadlift high-pulls (55/75 lb)
Rest 5 min. then…
7 pull-ups
10 thrusters (55/75 lb)
SCALED
4 ring dips
4 pull-ups
INTENDED STIMULUS:
A) Complete 3 or more rounds in each AMRAP.
B) Barbell loading should be light and unbroken for all rounds.
C) Ring dips and pull-ups should be completed in 1-2 sets.
D) Prioritize scaling options that allow athletes to move fast.
Accumulate:
1:00 groiner stretch/side
1:00 banded shoulder stretch/side