02.09.2023

Strength
Deadlifts  10:00 EMOM
Min 0-3:00  2 reps @ 75%
Min 4-6:00  1 rep @80%
Min 7-9:00  1 rep @ 80-85%


TTB drills:
https://www.instagram.com/p/B3urXsDABCw/ 
A.  kip shape drill- hanging on the bar with legs against the box- press into a hollow and then arch position.  Push down on the bar. x 5 reps
B.  work with a partner to have them place their hand out in front of the legs with your TTB swings. Raise your hand and have your partner try to keep hitting it with the feet.


Key Points:
1. Pull into hollow as hips hinge into pike
2.  Pull down on bar through entire skill to create tension
3.  Palms press down on rig, lats fully engaged
4.  Neutral head
5.  Drive heels down and back fast to repeat next rep
 
 
WOD
"Leave It Be"
9:00 AMRAP
20 cals row
15 TTB or hanging knee raises
10 deadlifts 185/135  125/105  115/75