Friday 26.4.19

3 sets

A1. Sumo deadlift

10 reps with 4 second eccentric

*start at 40% of conventional deadlift 1RM and build by 5% each set

Rest 30 seconds

A2. Banded side steps

20 reps per leg

Rest 30 seconds

A3. “A” squat

20 reps as fast as possible

Rest 90 seconds between sets

AMRAP 12

12 deadlifts @ 70/47.5kg

9 hang power cleans

12 bar-facing burpees over the bar

9 box jumps @ 30/24”

Cash-out

2 rounds

60 seconds row for max cal

Rest 30 seconds between rounds