Wednesday Nov 3rd

Deadlift – Retest Primer Day
Build to a heavy Single, around 80-90%,
EMOM 10 Minutes
2 Deadlifts @ 50% 1RM
Drop and reset between reps.
Reps are intended to be pulled with as
much speed off the floor as possible

4 Sets for quality
1 minute weighted Plank
20 Heavy Russian KB Swings
Plank is ideally unbroken. Add weight if
possible, otherwise perform the plank
without weight.
Swings are AHAP but unbroken

Hang Clean + Jerk
Start @ 60%
Build Up Over 10 Sets (2-10lbs)

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