Warm up
warm up hips…3×10 box jumps (increasing height)…3×10 KBS
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Strength/Skill
Deadlift
*Set 1 โ 50% x 8 reps
*Set 2 โ 60% x 6 reps
*Set 3 โ 70% x 4 reps
*Set 4 โ 80% x 2 reps
*Set 5 โ 90% x 2 reps
Rest 3 minutes between sets.
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Metcon
Complete rounds of 21, 15 and 9 reps for time of:
Deadlift (225/155 lbs)
Bar-Facing Burpees Over the Barbell