Banded Scarecrow x 2-3 min
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PRIMER
3 Sets for Times:
25 Cal Row
3 x Ring MU or Strict Pull Ups
6 x Clusters (75-135#)
6 x Bar MU or Kipping PU
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DEADLIFT
8 @ 50%
6 @ 60%
4 @ 70%
3 @ 75-80%
3 @ 75-80%
3 @ 75-80%
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DEADLIFT STAMINA
Every 4 Minutes x 4 Rnds (2:30 work:1:30 rest):
Against the 2:30 clock perform:
500m Row
Max Reps DL to finish
(leave 90s to rest before the end of the 4m)
DL = tb = 155-185-225-255 / Wendt = 185-225-255-275 / Moon = 135-155-165-185
Dalige ~ 3 rnds
Pyan ~ 3 rnds
Ladick ~ 3 rnds
Z. Wendt ~ ?? / ?? / ?? 95-105-115 Clusters / Heavy on DL /
185 = 10
225 = 10
255 = 6
275 = 5
Moon ~ 3 Rnds / No DL /
135 = 4
155 = 6-2
165 = 5
185 = 1-1
tb ~ 5:00 / 4:09 / 4:34 Clusters @ 95# / 200-240-275-295-315-315 /
155 = 1:55 Row & 8
185 = 1:52.1 Row & 13
225 = 1:52.5 Row & 3-3-3 (9)
255 = 1:54.2 Row & 6
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