Rose City Barbell – Group Training

Deadlift (Heavy set of 3)

Metcon (AMRAP – Rounds and Reps)

“Smooth Criminal”


60 Double Unders

30 Wallballs (20/14)

15 Deadlifts (245/165)
Starting off by building to a heavy triple on the deadlift. Similar to Wednesday, the goal here is to pull a heavy barbell off the ground with good form, which also prepares athletes for the deadlifts to com win the metcon. Weight on the deadlift in “Smooth Criminal” should be something that athletes could complete in a maximum of 3 sets every round.