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Weightlifting
Deadlift
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 rounds of 21, 15 and 9 reps for time of:
Deadlift (225/155 lbs) (RX+275/185 lbs)
Bar-Facing Burpees Over the Barbell
Deadlift (225/155 lbs) (RX+275/185 lbs)
Bar-Facing Burpees Over the Barbell