Cycle 1 Day 12
a. 3×12 Hip extension w/20 second hollow rock between each set
b. 2 Rounds
10 Empty bar OHS
Work up to ONE heavy set of 5 deadlifts – Lift, control weight all the way to the floor, take your hands off the bar, put them back on and repeat. The goal is to lift the same weight you used for your set of 4 last week.
Warm up with light triples, moderate doubles, then heavy singles until your weight for the set of 5.
a. Pause power position snatch 4×1 @90-100% – If they feel smooth go for a small PR, then move on. If not stay around 90-95%
AMRAP 6 minutes
10 Thrusters 95/65lbs
8 Box jump-overs 24/20″
6 4/3″ Deficit kipping HSPU