Strength
Hand Release Deadlift
Set 1 – 5 reps @ 60-65%
Set 2 – 4 reps @ 65-70%
Set 3 – 3 reps @ 75-80%
Set 4 – 2 reps @ 80-90%
– Rest 2 minutes between sets
– all percentages based on 1rm deadlift
Hold or Fold
Every minute for 25 minutes (5 rounds):
Minute 1: 20 second hollow body rocks + 20 sec hollow body hold
Minute 2: 30 second SA DB snatch 50/35lb – alternating hands
Minute 3: 20 second arch body rocks + 20 sec arch body hold
Minute 4: 30 second SA DB split jerks – alternate every 2 reps
*alternate sides every rep on DB snatches and every 2 reps on DB split jerks
Scaling:
– Scale DB weight to 35/25lb.
– Tuck the knees in either hold to make them slightly easier.