Pick it Up, put it down

Strength

Cash in: 10min Toes to Bar practice

E2M10M
"Deadlift 5@80%, 4@ 85%,
3@90%, 2@92-95%, 1@95-102%"

MetCon

20min AMRAP

10 Hang Power Clean 115/75
10 Shoulder to Overhead 115/75
15 T2B
20 Box Jump Overs 24/20

Cash out: 3min bottom of squat hold

WARMUP
3 Rounds: 2 Around the World Luges (fwd, side, back, back, side, fwd x 2), 10 beat swings, 15 KBS, 5 burpees

MOBILITY
5 reverse lunges with a twist each leg
5 worlds greatest each leg
1min (5s contract, 5s relax) child's pose on box
10 inchorm scorpions + 10 marching calves b/w each
5 pigeon to hip flexor each
10 alternating cossack squats

strength SPECIFIC WARMUP
3 x 3-5 deadlifts working to 80%

INTENTION
Deadlift strength work. We worked low weight endurance earlier in the week. Strength time!

metcon SPECIFIC WARMUP
2 rounds, increasing weight / speed
5 hang power cleans
5 shoulder to overhead
3-5 T2B
6 box jump overs

INTENTION
Light barbell cycling w/ moderate rep range gymnastics & good ol' cardio
Should be able to go unbroken on barbell to start
Aim for 6+ rounds

SCALES
load for BB
T2B > T2A > Hanging Knee Raises > MB Sit-ups
box height