1000m Row/800m Run
5 X 3 Clean Pulls, up to 225 lbs (155 lbs)
3 Box Jumps after each set
9 min AMRAP of:
3 Deadlift (185/135)
3 Toes to Bar
6 Toes to Bar
9 Toes to Bar
Continue to add 3 reps each round until time expires.
In the Deadlift a tight midline is the most important element. With this emphaisis we force the hips to drive the weight up and not lift the weight with our back.
To get a tight midline in the deadlift position:
- First, start by shifting your weight to your heels
- Next, drive your hips back
- Finally, puff your chest up and pinch your thighs to your lower belly as tight as possible