Strength
Deadlift
Performance: Wendler 5-3-1
- 70% x 3
- 80% x 3
- 90% x 3+
*Use a training max.*
Fitness:
- 3 x 2-4 @ 32X1
Conditioning
In 11:00, climb the ladder, adding 3 reps every round:
- Dumbbell Thrusters (35/25)
- Deadlifts @ 50% of 1 rep max
- Box Jumps (24/20)
Optional Independent Work
Complete as many rounds as possible in 8:00 of:
- 3 Power Snatch @ 70%
- 5 Burpees over the Bar
3 Sets:
- 40m Sled Push
- 40m Sled Pull
- 10 Ring Rows