12/7/16
Snatch Grip Deadlift (5×5)
Take 15-20 minutes to find heavy 5 rep and do not increase the load. Perform 10 second superman holds in between sets.
Metcon (Time)
4 RFT
Rx:
10 Deadlifts, 185/135#
20 Russian Twists, 20/14#
30 Walking Lunges
40 DU
Rx:
10 Deadlifts, 185/135#
20 Russian Twists, 20/14#
30 Walking Lunges
40 DU
Scaled:
10 Deadlifts, 135/95#
20 Russian Twists, 14/10#
30 Walking Lunges
40 DU attempts or 2:1 SU
Rx+ Deadlifts 225/185#
Russian Twists, 53/35#