Warmup
• 300 m Row
• 20 PVC Passthroughs
• 20 PVC Good Mornings
• 20 Standing Toe Touches
• 20 Legs Swings (each leg)
• 10 Inch Worms
Strength
Deadlift (deload)
• 5 reps @40% of 1RM
• 5 reps @50% of 1RM
• 5 reps @60% of 1RM
Clean Grip Pulls (deload)
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
Snatch Grip Pulls (deload)
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
Core
• 50 GHD Situps 25/10#
• 50 GHD Hip Extensions 25/10#
NOTES: Perform each exercise while holding a 25/10# plate. Break up reps as needed.
Conditioning
5 rounds for time:
• 10 Deadlifts 225/155#
• 100 m Run
• 10 Kettlebell Swings 70/53#
• 100 m Run