Rose City Barbell – Group Training

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Deadlift (Heavy 5 rep)

Metcon (AMRAP – Rounds and Reps)



6 Strict Handstand Push-ups

9 Deadlifts (225/155)

30 Double Unders
Similar to Monday, we will begin by building to a heavy lift. Today it will be a heavy set of 5 of deadlifts. This “heavy” set of 5 should be relative for the day, with athletes stopping at the point of form breakdown. The load on the deadlift within “Detention” should be something that athletes could complete 21+ repetitions unbroken when fresh. If athletes can complete 10+ strict Handstand Push-ups in a row, keeping the repetitions a 6 for the workout will be appropriate. If this number is under 10, dropping the reps to 3 will allow them to get the stimulus we are looking for, which is something they can get done in 1-2 sets.