Weightlifting
Deadlift (Build to a heavy 2 rep)
Set 1 – 50% x 8 reps
Set 2 – 60% x 6 reps
Set 3 – 70% x 4 reps
Set 4 – 80% x 2 reps
Set 5 – 90% x 2 reps
Rest 3 minutes between sets.
Set 2 – 60% x 6 reps
Set 3 – 70% x 4 reps
Set 4 – 80% x 2 reps
Set 5 – 90% x 2 reps
Rest 3 minutes between sets.
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Metcon
Complete as many rounds and reps as possible in 12 minutes of:
9 Deadlifts (225/155 lbs) (RX + 275/185 lbs)
12 Box Jumps (24″/20″) (RX + 30”/24”)
200 Meter Run
9 Deadlifts (225/155 lbs) (RX + 275/185 lbs)
12 Box Jumps (24″/20″) (RX + 30”/24”)
200 Meter Run