Warm-up
3 sets
5 stroke row build up then finish to 1:00
5 broad jumps
5 nake bar muscle cleans
then…
Build to 65% of 1RM DL
Weightlifting
Deficit Deadlift (20×1)
Every 30 sec for 20 sets @65% of 1RM
**Standing on a 25# plate**
Metcon
Metcon (Time)
5 RFT
5 Burpee C2B (Rx+ Burpee Bar MU)
5 Hang Squat Clean (135/95)(Rx+ 185/125)
5 Box Jumps (24/20)(Rx+ 30/24)
