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Components

Deadlift warm up

Metcon

Friday, December 17th 2021

Deadlift warm up

3 minutes machine

3 rds

10 money makers

10 hollow rocks

10 empty barbell good mornings

10 push ups

Warm up with deadlift to workout weight

Metcon

Metcon (Time)

21-15-9
Deadlifts (225/155 lb)
Bar facing burpees
Sit-Ups

20 push-ups after each set (60 total)

Accessory

B: Metcon (Weight)

3 sets
20 Tall kneeling alternating DB Press ( Neutral grip)
10 Inchworms
Rest 90 seconds between sets

Score: For quality
TC: 12mins

Scaling options
Beginner: reduce reps as needed

Intermediate, COMP
As Written

Extra Accessory

Metcon (No Measure)

3 sets
12 Lateral raises
12 Face pulls, band attached @ ankles

Goal: Upper pull accessory

Metcon

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