Workout of the Day – Oct. 8

5 sets:

7.7.5.5.5 Romanian Deadlifts @ RPE 6-8
10 DB Hip Thrusts @ heavy 

*rest 1:30 in between sets.
*RDLs = slow and controlled down below the knee. Do not touch the floor.
*drive through hips, be powerful on thrusts.

Every 2:30 x 4 sets:

8 Toes To Bar
14/12 Cal Echo Bike 
14 Alternating DB Snatch @ 50/35
8 Toes To Bar 

*score = time combined across 4 sets.
*rest in time remaining.
*looking for unbroken db snatch & sub 1:00 min echo bike work.

F: 35/20
P&M: As Written 
E: 70/50

Event 004:

AMRAP 5:

12 Deadlifts 
9 Front Squats 
6 Shoulder to Overhead 
3 Thrusters  

*score = reps completed in 5 minutes.
*Intermediate: 115/75
*RX: 135/95
*Elite: 155/105

Into:

Event 003:

1:00 min Max Cal Echo Bike

*Score = cals completed in 1:00.

*630pm and 745pm only!