Weightlifting

Deadlift:

*Set 1 – 5 reps

*Set 2 – 3 reps

*Set 3 – 1 reps

*Set 4 – 5 reps – Heavier than first set of 5 

*Set 5 – 3 reps– Heavier than first set of 3

*Set 6 – 1 reps– Heavier than first set of 1

(Loading example – 315 x 6, 345 x 4, 375 x 2, 320 x 6, 350 x 4, 380 x 2)

Metcon

Three Rounds for time of:
15 Deadlifts (225/155 lbs)
10 Hand Release Push-Ups
5 Box Jumps (30/24 in.)