Strength
4 Rounds not for time:
- 8 Romanian Deadlifts
- 8-10 Strict Toes to Bar
Notes
Today’s strength is 4 rounds of 8 Romanian deadlifts and 8-10 strict toes to bar. Rest about 1 minute between exercises.
The Romanian deadlifts should be at a weight that feels like a 7-8/10 difficulty. This means that when you finish your first set, you should feel like you could have done a couple more reps.
Substitute strict knee raises or L-raises if you cannot complete strict toes to bar. No matter what variation you choose, focus on keeping your shoulders relaxed and not leaning back as you lift your legs.
Conditioning
3 Rounds for time
- 2 Wall Walks
- 10 Hang Power Cleans
- 7-9 Calories
Rest 1:00
3 Rounds for time:
- 2 Wall Walks
- 10 Shoulder to Overhead
- 7-9 Calories
6:00 time cap each interval
Notes
Today’s conditioning is 3 rounds of wall walks, hang power cleans, and calories. Then you’ll rest 1:00 before completing 3 rounds of wall walks, shoulder to overhead, calories. Your score is the sum total time from both intervals.
The wall walks should take no longer than :30 to complete each round. Adjust either the target height or the number of reps.
The hang power cleans should be a light weight that allows you to move through the 10 reps quickly and unbroken.