Every 3 minute for 9 minutes
- 3 x Pause Deadlift (2 second pause below the knee) @ 80% of 3RM
Immediately followed by every 3 minutes for 6 minutes
- 6 x Touch and Go Deadlifts @ 80% of 3RM
Then 2 round, rest as needed
- 10 x High Box Jumps
Then for time
- 3 x Dumbbell Deadlift @ 34kg per hand
- 100 x Double Unders
- 3-4m Handstand Walk
- 6 x DB Deadlift
- 100 x Double Unders
- 3-4m Handstand Walk
- 9 x DB Deadlift
- 100 x Double Unders
- 3-4m Handstand Walk
Results: Used 110kg for the Deadlifts. Not sire about my form during the pause…. felt like my shoulders were slumping. Box Jumps around 90cm. Metcon 11:05. Suggest subs for the Handstand Walk… 6 x Plate Walks or 2 x Wall Walks.