Friday 10.20.2023

Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
III. Set-up, Training Flow & Movement Review

Impact/Focus: Deadlift Triples
Warm up as needed (3 sets x 3-5 reps) before completing the following workload for Deadlift.

Every 2:30 x 5 Rounds
Deadlift 3-3-3-3-3

Notes: Warm-up sets building as close to 80% as possible and holding for as many sets of three; OR climb across sets and reps as able, building to the best set of 3 reps for the day (or PR attempt).

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“Green Eggs & SLHAMMMM”
Complete for time
100 x Double-unders
Then…
5 Rounds of
10 x Deadlift (225/155lbs)
10 x Push-ups
Then…Finish with
100 x Double-unders

Notes: Scaled weight and movements for Deadlift & Push-ups will scale ideally to 1:1 for the 5 Rounds. Double-unders may scale to 200 or 150 single-unders, or 30-50 reps x Double-unders as applicable. Compare and contrast to performance and scores from Monday’s Metcon.

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