STRENGTH
Deadlift (3’s)
Set 1: 40% of 90% of 1RM x 5 reps
Set 2: 50% of 90% of 1RM x 5 reps
Set 3: 60% of 90% of 1RM x 3 reps
Set 4: 70% of 90% of 1RM x 3 reps
Set 5: 80% of 90% of 1RM x 3 reps
Set 6: 90% of 90% of 1RM x 8 reps**
**”The Rule of 8.” You must get 8 reps…Your goal is still to go for max reps on set 6. If you get 8 in one set, you’re done. If you need to stop after 4 – that’s fine – you’ll go again, and keep going, until you have completed 8 reps.
CONDITIONING
For time:
400m run
30 DB/KB Box Step-Ups (24/20) (35s/25s)*
30 DB Snatches (75/45)**
30 Burpee Box Jump Overs (24/20)
30 DB Snatches (75/45)
30 DB/KB Box Step-Ups (24/20)
400m run
*15/leg alternating. Using 2 KBs, or 2 DBs.
**15/arm alternating
