3 Deadlifts, pick load

* Every 1 min for 10 mins.

67.5% of heavy single 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.
Record each set as 1 of your scores for load
This week is somewhat of a deload with lower weights and less reps but more sets. We are completing sets on the minute so be sure athletes are ready to begin squatting when the minute starts.
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.
Make sure athletes focus on activating their lats before pulling.

“Flight Simulator”

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 reps, for time of:

Unbroken Double Unders

* Each set must be performed unbroken before you can move on to the next.


4 rounds for quality of:

15 Pulse Ups Suitcase + Overhead Carry, pick load, L 30 yd/R 30 yd

* Rest 2 mins