Friday, August 19

Warm-up
Warm-up
AMRAP X 6
10 Straight Leg Sit-Ups
20 Mtn. Climbers
10 PVC Good Mornings
10 PVC Pass Throughs

Weightlifting
Deadlift (1×5, 3×3)
1×5 @ 85%
3×3 @ 85%

Metcon
“Run DMT” (Time)
"Run DMT"
FOR TIME
400m Run
Into . . .
2 Rounds of DT*
50 weighted sit-ups (25/15lb) (11/7kg)
2 Rounds of DT
Into . . .
400m RUN

*One round of DT is 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (155/105lb) (70/48kg)

16 MIN CAP

Cool Down
Thread the needle shoulder stretch (60 sec/side)