Strength
Deadlift: 3-4 sets of 4-6 reps @ 11×1 tempo
In between, perform 8-10 wall angels
Notes
Perform all working sets at the same weight. Aim for 6 reps on each set. If you are able to achieve that this week, you may increase the weight next week. If you stop short of 6 reps on any working set, repeat the same weight next week and try for sets of 6 across.
11×1 means these will be deadstop reps where you will ensure you have created tension by pulling the slack out of the bar at the bottom of each rep. Dropping the bar from lockout will be considered a no rep. However, you do not need to slow the tempo down on the descent. Simply let gravity do the work while you maintain proper posture and a full grip on the bar.
Conditioning
AMRAP 2: c&j
1:00 rest
AMRAP 2: bar facing burpees
1:00 rest
AMRAP 2: c&j
Notes
Today’s metcon is a series of short AMRAPs. You score is the total number of reps you complete across the three AMRAPs.
The clean and jerk weight should be light-moderate so that you can complete quick singles or small touch and go sets.
The goal on the burpees is to keep moving. You may step over the bar if you are concerned about tripping over the bar.