Warm Up
Dynamic Drills
2 Rounds
- 5 Inchworms
- 10 Good Mornings
- 15 KBS
Strength/Skill
A: 10 Minutes to build to a heavy double in the Power Clean
B: Deadlift x 3RM (With Perfect Form and Posture) @ 20X0
| * Set 1 – 50% of possible 3-RM x 5 reps |
| * Set 2 – 75% of possible 3-RM x 3 reps |
| * Set 3 – 85% of possible 3-RM x 2 reps |
| * Set 4 – 90-95% of possible 3-RM x 1 rep |
| * Set 5 – Test 3-RM |
| * Set 6 (optional) – Exceed Set 5 weight for 3-RM |
MetCon
For Time:
50 Burpee Box Jumps (24/20)
