Date: Monday, August 12

Warm-Up & Mobility: coaches choice

Skill: Agility ladder 

Strength: Deadlift 5-5-3-3-1-1-1-1  Work to a 1RM for the day.

Scale work to 7×3 @ 65%

This is conventional deadlift however if you prefer trap bar deadlift you have a green light to proceed. 

Super Set: None 

Conditioning: “An Elephant’s Faithful 100%”

Choose 1200M, 1600M, 2000M Run

Rest to the 11 min  

@11 min mark 

9 AMRAP 

12 DB Deadlifts 25/45

24 Medball rotational toss 12R/12L

12 DB Hang Snatch (Alt every rep) 

24 Double Unders / 48 Singles 

Guide: sub 9 min for the run 

3-5 rounds 

Scale up: 45/60lbs DBs, 

Coaching Notes: Conditioning; pick a running distance you can complete within 9 min. Allowing you to rest for about 2 min. On the AMRAP, keep your feet narrow allowing the dbs to touch the ground just outside the foot. Go to the floor if you can maintain a neutral spine. If not, add a 45lb plate on each side to allow for proper range of motion. Give an aggressive straight arm throw for every medball toss, and relax on the jump rope. Keep a soft elbow and a steady pace. 

Cash Out: 3 Rounds, Row 250m, 15 situps

HPT:EMOM5 

12 hip ext