Warm Up
2 Rounds
- 5 Inchworms
- 10 Good Mornings
- 15 KBS
Strength/Skill
Take 15-20 minutes to build to a 1RM Deadlift with PERFECT FORM AND POSTURE
Use the following rep schemes and percentages for the deadlift:
Set 1 – 5 reps @ 50% of 1RM
Set 2 – 3 reps @ 75% of 1RM
Set 3 – 1 rep @ 85% of 1RM
Set 4 – 1 rep @ 95% of 1RM
Set 5 – 1 rep @ Test New 1RM
(Set 6 (Optional) – Exceed weight used for Set 5
MetCon
3 Rounds for time of:
- 21 Deadlifts (Bodyweight for men and 70% of bodyweight for women)
- 15 Burpees
- 9 Box Jumps (24/20)
