Strength:
Dynamic effort
1a) 8×3 Bench Press, @ 50%
1b) 8×1 Dead Lift, @50%
20min time limit
Notes:
Warm-up with 3×3 alternating the bench and dead lift. Weight is light on this, focusing on speed and explosiveness out of the bottom. Bands will be used for the Dead Lifts. You must have a 150#+ 1RM in order to use them.
Conditioning:
3 Rounds
10 Push-press, 95#(65#)
25 Box Jumps, 24″(20″) Land stand, STEP OFF, no jump off
If you can do more lift more then 225#(155#) overhead please use 135#(95#).
12min time limit