Your weekend metcon is going to leave your posterior chain and your lungs completely fried:
Descending ladder 10 to 1, for time:
- 225lb deadlift
For the deadlift, it must be a conventional deadlift — no sumo stance. Each rep must have a controlled lift to full hip and knee extension, and a controlled descent with no bounce between repetitions. If you can't lift 225lbs for at least 5 controlled reps, reduce the weight as needed. Wrist wraps are acceptable.
The pull-ups have to be strict — we don't advocate kipping pull-ups here at Styrka. If you can't do pull-ups with your bodyweight, grab a set of bands to support you.