A.
Three sets of:
5 Deadlifts With Eccentric Pause* + 5 Deadlifts @ 55-65% of 1-RM Deadlift
Rest as needed
*Pause for 1-2 full seconds at the mid-patella as you lower the bar. Then let the barbell settle on the ground, open your palm, re-grip and perform the next lift. The focus should be on perfect position and control – adjust the loads as needed to maintain that focus. After completing the five reps with the pause, perform 5 deadlifts at a tempo of your choosing.
B.
RX
Three rounds for time:
60 Air Squat
20 Alternating Dumbbell Snatches (22.5/15 Kg)
10 Dumbbell Box Step-Overs (60/50cm)
SCALED
Three rounds for time:
60 Air Squat
20 Alternating Dumbbell Snatches (17.5/12.5 Kg)
10 Dumbbell Box Step-Overs (60/50cm)
BASIC
Three rounds for time:
30 Air Squat
10 Alternating Dumbbell Snatches (10/5 Kg)
10 Dumbbell Box Step-Overs (60/50cm)
