Thursday 7-15-2021 Workout Of the Day

A. EMOM x 12 mins
min 1: 5 Deadlifts
min 2: 5 strict HSPU

B. 3 x 4 min AMRAPs w/ 2:00 rest b/w
3 DL @155/225#
6 lateral bar burpees
9 air squats

Workout Notes/Intentions: Build to a challenging set of 5 touch and go deadlifts for part A. You will have built in rest in this EMOM, so you should be able to go fairly heavy with it, but not a maximal effort. The other minute will be 5 strict HSPU’s or a variation of, such as pike pushups. Make the reps challenging and doable in 1-2 sets. You will be completing 6 rounds in an EMOM format. 

Part B is 4 minutes of work, 2 minutes of rest for 3 sets. The reps are low so that sets can be unbroken and quick. Make sure transitions are efficient. You can set a comfortable pace on the burpees and squats so that you can move for the full 4 minutes each set. Deadlifts should be touch and go. Pickup where you leave off each AMRAP.