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 re-rack after 4 – that’s fine – you’ll unrack and go again, and keep going, until you have completed 8 reps.
CONDITIONING
5 sets of:
6 Snatches (135/95)
200m row sprint*
Rest 2 minutes
*Goal is negative splits on each successive 200m row. If you row 200m in 30.1 sec, your minimum goal for the next set would be 30.0 sec…or below
**Score row sprint times
