No Additional Conditioning. Hit Full GPP Session then Rest 20:00-30:00, warm-up, and hit Sunday’s GPP Session for Part C.
3:00 Row (EZ–Mod–Hard…increasing each min)
8 Tempo Deadlifts (30×1)
4 Push Up to Down Dog
8 Tempo Good Mornings (30×1)
ON A 15:00 RUNNING CLOCK…
Build to Heavy 3-Rep Deadlift*
*Not 3RM Deadlift…heavy but doable without any major compromise in mechanics! This should be heavier than the weight you choose for the workout. Try to build to this weight in less than 21 total reps.
AMRAP x 10 MINUTES
7 Burpee Over Bar
3 Deadlift (255/175)|(185/135)*
*Every round add (2) More DL. 3-5-7-9 and so on…until the end of the AMRAP.
NOT FOR TIME
30 Strict Pull-ups*
*Any variation for grip and width! Every 10 reps, accumulate 1:30 in a Hollow Hold.
Run 2 Miles
60 Back Squats (Bodyweight)
60 KB Swing (53/35)|(35/26)
60 Hand Release Push-ups
*Athletes can break up the work in any rep scheme and complete the work in any order. Back Squat comes from the ground. Back Squat should be doable in at least sets of 10 when fresh.
-40:00 Hard Cap-
PERFORM SUNDAY’S NC60 EFFORT! For the Back Squats use (185/135)…from the ground.