Warmup
• 100 m Run
• 100 m Run Backwards
2 rounds of:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec PVC Good Mornings
• 30 sec PVC Deadlifts
Strength
Deadlift
• 3 reps @65% of 1RM
• 3 reps @75% of 1RM
• 3 reps @85% of 1RM
Clean Grip Pulls
• 3 reps @85% of 1RM
• 3 reps @95% of 1RM
Snatch Grip Pulls
• 3 reps @85% of 1RM
• 3 reps @95% of 1RM
Core
3 rounds of:
• 10 m Slide to Hollow
• 10 m Seal Walks
Conditioning
For time:
• 500 m Row
Then 3 rounds of:
• 5 Dumbbell Deadlift 70/45#
• 7 Lateral Burpee Box Jump 24/20”
Then:
• 500 m Row
Then 3 rounds of:
• 5 Dumbbell Deadlift 70/45#
• 7 Lateral Burpee Box Jump 24/20”
Then:
• 500 m Row
*Notes: Dumbbells must touch the ground before each deadlift rep. Full extension at the top of the burpee box jump is not required. OK to step down.