5 Deadlifts, pick load

* Every 2 mins for 10 mins.

70% of heavy single from week 1

Athletes should go off of their Heavy Single from week 1, and if they are new or missed, then use a lightweight that feels good and looks good.
Make sure athletes focus on a deep stomach breath before every lift.
Deadlift is always a scary lift to go heavy on, so please ensure athletes are cautious of form.

4 rounds, 2 mins each, for max reps of:

Row, 200/175 m

12 Box Jump Overs, 20 in

max reps in remaining time Thrusters, 95/65 lbs

* Rest 2 mins

Target number of reps each set: 12+ Reps
Minimum number of reps before scaling: 8 reps
Stimulus is moderate-high pacing across the entire workout, with athletes preparing for large, if not unbroken, sets when getting to the barbell. Lactic acid will slowly build, and athletes must move aggressively and cautiously to avoid potential burnout or miscues on the box.

Time to get to the barbell should be minimal, so keep pushing athletes through and avoid long breaks during or between stations.