Wednesday – Purpose / Achievement


– Strength: Final week of Front Squat/Sumo Deadlift. Loading today may be a little slower than last week, but overall you should still be able to be efficient on each set. Take 3 sets to warm-up. This work should be done every 45-60s and fast-paced.

– Metcon: Testing piece today should be completed as fast as possible, 90% effort throughout with the lateral burpees done at near maximal effort. Deadlifts should be capable of being done in 3 sets or less.


1) Speed Front Squat: 3 x 3 @ 80%, every 60s.

2) Ultra Wide Sumo Deadlift: 3 x 3 @ 80%, every 60s. – Reset on each rep.

3) 1 Round of:

8 Touch n go deadlifts with metcon weight

8 Lateral Burpees

10s Max Effort Bike or Row





For time:

30 Calorie Bike or 45 Calorie Row

30 Deadlifts (185, 125)

30 Lateral Burpees

Achievement: (225, 155)

9:00 Cap


AMRAP in 5 min:

20 Double Leg Banded Leg Curls each

10 Banded Ab Pulldowns

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