Warm Up
Mobility
3 rounds: 10 rolling back-10 barbell jefferson curl-10 barbell good morning
Skill
Pausing Deadlift
Load Increase with 3 reps till 70%
1 pausing deadlift (2 second knees and 2 seconds knees going back down) + 2 deadlift
Met Con
E3min
Deadlift 1-1-1-1-1 reps.
1 rep: 75%; 1 rep:80%; 1 rep:85%; 1 rep:90; 1 rep:95%
1’ Wall-sit after each rep
End Of The Wod
For time
21 American swing -6 x 15m shuttle sprint
15 American swing -6 x 10m shuttle sprint
9 American swing -6 x 5m shuttle sprint