Warm-up
3 sets
:20 Side Plank Clam Shell
10 Glute Bridge
3 Broad Jumps
Build to 65% of 1RM DL
Weightlifting
Deficit Deadlift (20×1)
*Every 30 sec for 20 sets
*Standing on 45# plate, larger deficit than last time.
*Put tension into the bar and then stand with the bar as quickly as you can. This should not feel terribly heavy. You will get stronger by moving fast.
Metcon
Metcon (2 Rounds for time)
For time:
9-6-3
S2OH (155/105)(Rx+205/135)
Lateral Burpees Over Bar
Rest until 8:00 then…
18 Front Squats (155/105)(Rx+205/135)(From Ground)
18 Strict Pull-ups (Rx+ Ring MU)
