200903

Good evening Root Down…so glad to see so many names on the board as we got started back. Want to grow that board. Let everyone know this stuff IS for everyone on a lot of levels. They just need to make that first step through the door. As most of you know, the reward cannot be explained.

200903

Skill

Deadlift Review/Knee and Hip connection/Timing

Strength

Deadlift

3-3-3-3-3

MetCon

Technique EMOM

Every 2:00 x 6

2 Clean Complex with Thruster (95/65)* add weight as needed

Complex: Deadlift/High Pull from Hang/Power Clean/Hang Squat Clean into Thruster

5 OTB Burpees

If athlete cant keep up, MetCon becomes AMRAP.

Score will be heaviest Deadlift set and weight used on MetCon. See you all tomorrow! #DOWORK