Strength
Deadlift (from a deadstop, no touch and go)
Performance: Wendler 5-3-1
- 65% x 5
- 75% x 5
- 85% x 5+
Fitness:
- 3 x 4-6 @ 32X1
Conditioning
Every minute, on the minute, for 15:00:
- Dumbbell Thrusters x 10 (35/25)
- Deadlifts x 10 @ 50% of 1 rep max
- Double Unders x 30
Optional Independent Work
Every minute, on the minute, for 8:00:
- Power Snatch x 4 @ 65-75%
- Bar Facing Burpees x 6-10
3 Sets:
- 50m Sled Pull
- 50m Sled Push
- 12 Ring Rows