Warm-up
Nordic lift x10
Squat and twist x 5 each arm (elevate heels and gradually drop then)
Hollow arch/bear swings/MU prep
Deadlift prep: top down
Waist to thigh
Waist to knee
Waist to shin
Waist to deficit
Metcon prep:
Discuss flow
Deficit Deadlift (2×8)
Deadlift (3×6)
*Across for all sets.
**Treat the deficits at mobility. Utilize a weight that allows for consistency.
***On deadlifts, utilize a weight that will challenge the mobility gained from the deficit.
Metcon (AMRAP – Rounds and Reps)
Partner workout: ABAB….
Row 12/9 cal
Thrusters x7
Bar MU x5
Amrap 12