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AMRAP x 18 MINUTES
20/15 Cal. Bike
15 DBL KB Suitcase Deadlifts (35/26) performance I (26/18) fitness
10 KB Goblet Squats (35/26) performance I (26/18) fitness
Max Score = 18 / only score completed rounds
4 ROUNDS FOR TIME
5 Deadlift (185/205/225/245/265) performance I (115/135/155/175/195) fitness
(115/135/155/175/195) performance I (75/95/115/135/155) fitness
10 Strict HSPU performance I Kipping HSPU fitness
16 Min CAP
REPS, LOADING, VOLUME...
Deadlift - if you have beginner athletes, the weight should still be something challenging, but that the athletes can complete unbroken. For more advanced athletes, challenge them to increase the weight each round, while still showing control throughout the entire movement.
HSPU - if the athletes cannot complete 10 solid reps each round, scale back the reps to something that can be completed in 1-2 sets of good, clean reps.
Sit-ups - some sneaky volume today for deconditioned athletes, reduce the reps as needed to 15 or 10 reps per round.
HSPU - we want to utilize multiple options for the skill EMOM as well as the workout (see teaching section for suggestions)...have a plan ready for beginner / intermediate / advanced
Sit-ups - if you have more advanced athletes that are experienced with the GHD, scale up the sit-ups to GHD sit-ups.
EMOM x 6 MINUTES*
MIN 1 - Strict HSPU Skill Development
MIN 2 - 3-5 Reps of Deadlift
*HSPU practice should be specific based on athlete's level of skill. Build weight on DL toward starting weight for workout.