231219

Row 45 minutes
10,502m, 2:08.5/500m

5/3/1 : Deadlift WEEK 4
5 Reps @ 40% Barbell Deadlift
5 Reps @ 50% Barbell Deadlift
5 Reps @ 60% Barbell Deadlift

5x160
5x200
5x240

Training Max: 396

Tuesday 12/19/2023
SHIFT Version
2 Sets
Each Set is a 5 Min AMRAP of:
3 Inchworm
20 Hop Over
-OR- Skip Over
6 Dumbbell Hang Power Clean + Press
20 Hop Over
-OR- Skip Over
Rest 1 Minute Between Sets

Suggestions
Men: 15-30# DBs - OR - 35-55# Single DB/KB
Women: 10-20# DBs - OR - 15-30# Single DB/KB
Score: Total Number of Completed Rounds + Any Additional Reps from BOTH Sets COMBINED
Goal: 6-8+ Rounds

Scaled: Lateral Hop over Dumbbell, 35 lb. Dumbbells
Score: 6 Rounds + 5 reps

Warm-up 10 minute row: 2289m, 2:11.0/500m
Cool-down 10 minute row: 2303m, 2:10.2/500m

Challenge Score:
274,832m