Skill/Strength:
Every 2 min for 5 Rounds
Deadlift 1×8 at 60% 1RM
Deadlift 1×8 at 65% 1RM
Deadlift 1×6 at 70% 1RM
Deadlift 1×6 at 75% 1RM
Deadlift 1×4 at 80% 1RM
Metcon:
10 Min Ladder
1-3-5-7-9-11…
Burpee Over Dumbbell
Bar Muscle Up
Single Dumbbell Thruster 70/50lbs
Mandatory Mobility:
3 min hamstring smash per side
3 min lat smash per side
Optional Additional/Alternative Work:
4 rounds for quality
7 Bench Press, pick load
10 Dumbbell Lateral Raises, pick load
