2024-06-07

• Barbell should come from a rack.
• To Technical Failure means that we are only working so long as our form and technique are still intact. Once things start to break down or our final rep gets slow and grindy, we will end our set there.
• Athletes should build to 85%+10# from our previous attempt.
• Score: Load used for max rep set. Log reps completed in your workout notes section.

• Sub Dumbbells/Kettlebells
• Sub Back Squat
• Reduce Loading

:30 Bottom Of Air Squat Hold
10 Air Squats
:30 Empty Barbell Elbow Rotations
:30 Empty Barbell Bottom of Front Squat Hold
10 Empty Barbell Front Squats

6 Front Squats @ A Light Weight

4 Front Squats @ A Moderate Weight

Build To 85%+10# in sets of 2-3 reps.
Rest 2:00 before attempting max rep set.

• Overview: Don't be fooled by the deadlift sets in today's piece, it's truly a wallball workout. While the barbell descends our wallball sets remain the same, so we'll need to play it smart at our bar to maintain our intensity as our breaks between wallball sets get shorter and shorter.
• Deadlift: Weight should be something we could hold onto unbroken when fresh, outside of the workout. Breaks should be intentional, but still few.
• Wallball: Weight should be something we can maintain unbroken sets with, as the goal is to remain consistent here.
• Score: Time to complete work. Add 1s per rep not completed if you are time capped.

• Athletes goal today is to stay consistent on their wallball sets throughout the workout. That means we'll need to be smart on our deadlift sets to keep intensity when we get back to the ball.
• Deadlift weight is meant to be a weight that you can hang onto unbroken when you're fresh, breaking today is intentional, we should not be at failure on our barbells.

DEADLIFT

• Reduce Loading
• Reduce Reps
• Sub Dumbbells or Kettlebells
• Good Mornings
• Kettlebell Sumo Deadlift

WALLBALLS

• Reduce Reps/Loading/Target
• Single Dumbbell Thrusters
• Empty Barbell Thrusters
• 20 Air Squats

1 Round:
3 Deadlifts
8 Wallballs
3 Deadlifts