November 8, 2021

November 8, 2021

11/8/21

Weightlifting
Deadlift (Weight)
5-3-3-1-1-1

Start around 60% and add weight each set, finding a new 1RM.

-Perform additional singles as needed to find your 1RM

Metcon
Metcon
4 Sets for Quality:

20 Double KB Sumo Deadlifts
10-40 GHD Sit Ups

Extra Work
Metcon (Time)
4 Rounds:

30 Wallballs 20/14
10 Power Snatch 135/95
10 Ring Dips

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