Performance

Deadlift 5 x 5 – 65-75-80-80-80%

Part One- 4min Rowing

  • 50%
  • 100%
  • 50%
  • 100%

REST 1MIN

Then 5min AMRAP

10 KBS- 32/24kg

10 HSPU

Fitness

Deadlift 5 x 5 = work up to a heavy set of 5.

Part One- 4min Rowing

  • 50%
  • 100%
  • 50%
  • 100%

REST 1MIN

Then 5min AMRAP

10 Russian KBS- 24/16kg

10 HRPU

BODYCARE

With the current hot weather we know it is tempting to just use more chalk however one major contribution to blisters and calluses is chalk. Some of you, use way too much chalk.  In fact, chalk actually causes rips. Chalk is both awesome and horrible for workouts. Yes, chalk helps keep the hands dry.  But it also increases the friction between your skin and the bar. If you can use none at all, unless it’s actually dangerous in some way because of humidity or sweat.  In that case, a little chalk goes a long way. If you are using grips then chalk the grips not your hands. Don’t be these guys 🙂