Strength: 2″ Deficit Deadlift 3×3 at 80% of your 3RM. Beginners should not work in a deficit.
Then, 15 Minute AMRAP:
Buy-in 50 DUs (one time only)
- 9 Thrusters (95/65lb)
- 15 Push-ups
- 40m Uneven Farmer’s carry (70/50 & 50/35) (down and back 2x in 10m increments already measured)
At some time during the AMRAP, each athlete must push the weighted prowler 50m
Beginners: Less weight on the barbell, less weight on the Farmer’s carry.
Advanced: Upgrade weight on the barbell to 135/95lb
Double-unders or Lashings?
