Strength: E2.5MOMx5
8 Unbroken Deadlift at 55-65% plus 8 Barbell Roll-Outs
LeanFit:
500/400m row plus max mountain climbers
“Blue Marlin”
3 Rounds for Max Reps. 4 min rounds with 1 min rest. Score is total RMU
27 Abmat Situps
21 Overhead Squats (115/85)
15 SDHP (115/85)
-Max Ring Muscle Ups-
FrameWork: RWAN. Sub Hardest pulling Motion
LeanFit: Sub Kb Swings for OHS and kb sdhp for barbell. May have the option of doing max cal on machine for muscle ups.
Coaches Notes: Deadlifts should be at a manageable weight and are just there to get some volume/load of pulling from the ground. Barbell roll-outs start with people on their knees and arms fully locked out with barbell touching thighs. Roll out to full extension with arms locked the whole time, but do not let belly touch ground. Engage core and roll back to start position.
For the workout you must complete all 3 rounds of 27-21-15 work plus get at least 1 of your pulling motion to get RX for the day. Take extra time warming up the shoulders and thoracic spine today for the overhead squats.
