Strength/Skill
“1) Speed Front Squats: 8 x 3 @65%, every 60s.
2) Touch n go Deadlift: 3 x 3, adding weight each set.
Rest 90s. Work slightly above desired weight for “”Bradshaw”” These deadlifts are prep for the metcon. “
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Metcon
“Bradshaw”
10 RFT:
3 HSPU (or 1-3 Wall Climbs)
6 Deadlifts (225, 155)
12 Pull-ups
24 Double Unders
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L3: (10/8 Push-ups per Round) (185, 125)
L2/L1: (10/8 Assisted Push-ups) (135, 95) (Assisted Pull-ups) (50 Single Unders)