WARMUP
10 min AMRAP
1 min cardio
5 KB Deadlift
5 KB Swings
5 KB Goblet Squats
5 Scap Retractions
5 Kip Swings
3 T2B
Then…
BB Warmup + Squat Clean
STRENGTH
Deficit Deadlift
3-3-3-3-3
Stand on plates and set the bar so it is right above your shoelaces. Start each rep from a dead stop so you can focus on position while pulling off the floor. Work sets should be challenging but not to failure. Adjust loading as needed to accomplish this. You will feel a lower hip height in your set up which is normal. If you can’t keep your back flat with this variation complete a traditional deadlift.
WOD
AMRAP 10 min
10 Squat Clean (Rx 95/65)
10 Toes to Bar
Goal: 5+ Rounds
NOT OPTIONAL POST WOD
Shoulder Maintenance:
3 Rounds for Quality
10 Prone Snow Angel
10 Scap Push Up
10 Band Pull Apart
CrossFit Reserve 