Skill
deadlift
2-2-2-2-2
spend some time working up to a heavy deadlift double. Focus on a smooth pull from the floor and make sure you are able to stick to a touch and go rep for your second rep of each set.
Workout of the Day
AMRAP in 15 minutes
15 kettlebell swings
15 sit-ups
15 goblet squats
15 sit-ups
Choose a kettlebell you can swing for 15 reps when fresh. Breaking up the set when necessary is fine but we don’t want to start with a weight so heavy you’re forced to grind each round out with several sets. Keep an upright torso through your goblet squats and do your best to maintain the same movement standard and depth throughout the workout.
standard: 24/16 kg
rx: 28/20 kg
sport: 32/24 kg,10 toe-to-bar
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