Wednesday, Sept 4th, 2024
Strength
Deadlift
Every 3:00 x 4 Sets
Set 1: 6 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 4 Reps @ 80%
Set 4: 3 Reps @ 80%+
“Asante Sana Squash Banana”
5 Rounds For Time
4 Power Cleans
6 Box Jumps
8 Deadlifts
10/7 Calorie Echo Bike or 12/9 Calorie Bike Erg
-Rest 1:00 b/t Set –
Barbell: 155/105lb, 70/48kg
Box: 30”/24”
Optional Accessories
12:00 EMOM
Min 1: Hang Clean High Pull, For Load
Min 2: 8 Glute Ham Raise + 8 GHD Hip Extension + 10-15 second Sorenson Hold
Min 3: :20/:20 second Pallof Press Hold
