A.
E3MOMx12 minutes (6 sets)
Deadlift x 3 reps – Take your IPOTETIC 3RM (circa 90% of your 1RM) then: * Set 1 – 50% of possible 3-RM x 5 reps
* Set 2 – 75% of possible 3-RM x 3 reps
* Set 3 – 85% of possible 3-RM x 2 reps
* Set 4 – 90-95% of possible 3-RM x 1 rep
* Set 5 – Test 3-RM
* Set 6 (optional) – Exceed Set 5 weight for 3-RM
B.
Four sets of:
Against a 2-minute running clock, complete as many rounds and reps as possible of: 5 Burpees Over the Barbell Lateral
5 Ground to Overhead (60/40 Kg)
Max Effort!!
Rest two minutes between sets and pick up where you leave off after each set. Report total rounds and reps performed.
