Strength:
1. EMOM x 8 Minutes
Speed Deadlifts x 3 Reps @ 60% 1RM
*Focus on a good set up position for each rep and move the bar as fast as possible off the ground. Reset for each rep.
2. Seated DB Strict Press (on bench or box)
3 sets x AMRAP (go 1 rep short of failure)
*Work with a partner and rest while they work.
Conditioning: 12 min AMRAP
15 American KB Swings
12 Box Jumps
9 Toes to Bars
Post your scores to the Whiteboard.
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