2.28.22 Workout of the Day

530 crew

Open 22.1
All athletes taking 22.1 may due so in the weightlifting area today.

Barbell
Strength: Deadlift [12 minute window]
A) Build to a heavy set of 10, then
B) 1X10 @ 90% of heavy 10
C) 1X10 @ 80% of heavy 10

Conditioning: “Heartless”
3 RFT
10 Deadlift (275/185)
20 Pull-ups
50 Dubs

Interval Conditioning:
3 RFT
400 m run/machine of choice
-1 minute rest after each set-

Interval
Conditioning: Team of 2 AMRAP 30
: 20 single DB alternating hang snatches (50/35)
15/12 Calorie Bike or Ski
10 Burpee Box Jump Overs (24/20)

-After every 2 rounds, 300 m run together, partition reps evenly-