Deadlift and Bench Press:
Warm-Up:
Set 1: (TM x .4) x 5 Reps
Set 2: (TM x .5) x 5 Reps
Set 3: (TM x .6) x 3 Reps
Work Sets:
Set 1: (TM x .75) x 5 Reps
Set 2: (TM x .85) x 3 Reps
Set 3: (TM x .95) x 1+ Reps
Assistance:
A1. Single Arm Bent Over Row (w/ KB) – 3 x 15 R/L – fast up, slow down
A2. Dips – 3 x 10 (add weight if you can)
B1. Deficit Deadlifts – 3 x 8 @ 70% of DL TM
B2. Strict Knees to Elbows – 3 x 10
WOD: EMOM for 6 minutes:
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