Warm-up
3 sets
20 Banded Good Morning
:20 Side Plank Clam Shell Each Side
3 Broad Jumps
:20 Glute Bridge Hold
Build to 65% of 1RM DL
Weightlifting
Deadlift (5,3, 3×2-3)
E3MOM
5@65%
3@75%
3×2-3@80-85%
Metcon
Metcon (Time)
For time:
500m Row
15 Squat Cleans (135/95)
30 Box Jumps (24/20)
100 DU
30 Box Jumps
15 Squat Cleans
500m Row
*20 min cap
