Athlete Goal* – Keep that barbell under control in the Strength with Library Deadlifts. Build to the heaviest single rep, then try to hit heavier weights on the second set of 3, 6, and 9. Choose a pace on the Row you can hold onto throughout the AMRAP.
STRENGTH FOR LOAD
9-6-3-1-3-6-9 Sumo Deadlift*
*All lifts must be “library” quiet. Goal is to build to heaviest 1 then match or beat your weights on the way back up the ladder. (Score is Load)
WORKOUT
AMRAP x 13 MINUTES
300/250m Row
20 Single DB Power Clean (50/35)|(35/20) *
50 Double Unders
*Alternate arms for 20 total reps. Both heads of the DB must touch the ground. Athletes must switch arms when DB is on the ground. (Score is Rounds + Reps)
OPTIONAL COOL DOWN FOR RECOVERY 200m Nasal Breathing Walk 1:00 Banded Hamstring Stretch (L) 1:00 Banded Hamstring Stretch (R) :30 Banded Hamstring w/ Crossbody (L) :30 Banded Hamstring w/ Crossbody (R) *Crossbody – swing leg w/ band across to opposite side. (No Measure)