Carries, Cleans & Deadlifts…Oh My!!

Saturday




Structure

Warm-Up: 400m Sandbag Carry

Strength: A1. 1-Arm Deadlift (Sumo), 5×5/Arm A2. Barbell Roll-Outs, 5×10

Conditioning: 0-7 Min: AMRAP 7 1-Arm Deadlift + 20m Suitcase Carry (Left) 7 1-Arm Deadlift + 20m Suitcase Carry (Right)

8-15 Min: AMRAP 10 Cal AB 15 Slam Ball :20 Sec. Plank Hold



Barbell Club

A. EMOM 6 mins: 3 Power Clean@60%

B. EMOM 10 mins: 2 Hang Cleans@70%

C. 2 Dips + 1 Jerk, 5×1 *building*

D1. Weighted Back Ext, 3×15 D2. P-Bar Holds, 3×20-30