Weightlifting
Every 2:30, for 15 minutes (6 sets):
Deadlift
*Set 1 – 5 reps @ 70%
*Set 2 – 5 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 4-5 reps @ 80%
*Set 6 – 5-6 reps @ 75%
*Set 2 – 5 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 4-5 reps @ 80%
*Set 6 – 5-6 reps @ 75%
Metcon
Four rounds for time of:
400 Meter Run
12 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)
12 Toes to Bar
400 Meter Run
12 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)
12 Toes to Bar