EMOM 8 minutes
1 Deadlift with 3 second pause 2″ off the floor and then explode to complete the lift
start at 70% and increase each minute to a max of 88%
Upper Body Muscular Imbalance
3 x 10 Dips (as many strict per set as possible)
3 x 10 Pull Ups (as many strict per set as possible)
Deadlift (max weight of 190/140,260/170,310/205,360/240)
These weights are a five pound increase on each round from last week. If you did not hit the listed weights last week, increase your lifts by 5 pounds per round.
Goblet squat or Double KB Front squat (max weights of 44/35,53/44,70/53,88/53)
These weights are a slight increase from last week as well. For 88 pound front squats use two 44 pound KB’S.