Sarah with 407# Deadlift PR.
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A. Hang SqT Clean – up to 90% for 4-5 singles
B. Strict Press, heavy 5 rep, heavy 3 rep, then 1.1.1 to max or near for the day
C. AMRAP 20 of,
10 c2b pull-ups,
10 hspu
100m shuttle run
+
10 min recovery row @2:20/2:30 pace
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becomplete:
1. 7 min clock ; transitions at 60%. 30′ heavy yolk walk + 4 sandbag over shoulder 150/100
2. Heavy Banded rows 8-10 reps (dual) x 4 sets
3. Ring support holds. – building towards tabata x 8. Starting point should be reverse tabata, :10/:20. Find your spot for sustainability
4. Crossover symmetry