Strength
Fitness: Deadlift, 4×2 Linear Progression
Performance: Deadlift, 1RM:
- 30-50% x8 Rest 1-2 minutes
- 60% x5 Rest 1-2 minutes
- 70% x3 Rest 1-2 minutes
- 80% x1 Rest 2 minutes
- 90% x1 Rest 3 minutes
- 100% x1 Rest 3 minutes
- +2-5% x1 (Find Max, rest 3 minutes between attempts)
Conditioning
Two Rounds for total time:
3 Rounds:
- 5 Pull Ups
- 10 Hand Release Push Ups
- 15 Air Squats
Rest 2 Minutes